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TO THE WOMEN OF THE UNIVERSITIES AND COLLEGES: 






The United States Food Administration calls you to its service. Our need is so 
great that we appeal to you to prepare yourselves and to enlist for the great work that must 
be done. 

All our questions now center in food; its production, its distribution, its use, its 
conservation. The more you know about these things, the more valuable you will be, and 
the greater will be your service to humanity. 

We urge you to pursue those studies which deal with food, and to train yourselves for 
real leadership. 

The time is coming soon when the souls of men will be tried as never before. They 
must have the truth that will make them free. They will listen to you if you can give 
them that truth. 

Today your country asks you to resolve to do what you can in this the hour of extreme 
peril to the democratic peoples of the world. 

Faithfully yours, 

HERBERT HOOVER. 

Washington, D. C, March 16, 1918. 



This call was received by me from Herbert Hoover on May 4, 1918, and this com- 
pilation is my response. 

"Thus I pay the royal debt I owe." 

LEILA PENNOCK, 



B.S., Earlham College. 

Graduate Student Columbia University. 



Dedicated to Humanity for Freedom of Body, Mind and Spirit 



Second Edition 



Price, 50c 



Address: Leila Pennock, Pasadena, California 



Copyright, May, 1919 



"EAT PLENTY— WISELY— WITHOUT WASTE!" 

"Cooking means the knowledge of all herbs, and fruits, and balms, and spices, and all that is heal- 
ing and sweet in the fields and groves, and savory in meats; it means carefulness, and inventiveness, 
and watchfulness, and willingness, and readiness of appliance; it means the economy of your great 
grandmothers, and the science of modern chemists; it means English thoroughness and French art, 
and Arabian hospitality; and it means, in fine, that you are to be perfectly and always 'Ladies' — loaf- 
givers."— Ethics of the Dust — Ruskin. 

LEARN the Classifications of Food in Groups and the Proper Combinations of Foods. 

RICH FOODS — Body-builders ------ Nitrogenous or Protein Foods 

Meat Foods— Meats, dairy products, eggs (nuts)— Animal protein— Foods digested in stomach. 

Meats — Fowl, fish, game, milk, cheese, eggs (nuts). 
Starches— Grains, legumes, tubers, etc.— Vegetable protein. Foods digested in mouth and mtestme. 

Whole grain foods — barley, buckwheat, corn, oats, rice, etc. 

Dried beans, peas, lentils, peanuts, chestnuts. 

Potatoes, Irish and sweet, yams (pumpkin, squash, bananas). 

FATS — Neutral Foods -------- Hydrocarbonaceous Foods 

Fats — Animal and Vegetable. 

Butter, margarine, cream, drippings, lard, suet, bacon. 

Salad oils, cotton seed, cocoanut, maize, olive and peanut oils. 

Almonds, beechnuts, hickory nuts, pecans, walnuts, ripe olives. 

SUGARS plus Mineral Salts - - - Carbohydrates 

STARCHES — Nature's richest storehouse. 

Whole grain foods — bai'ley, buckwheat, corn oats, rice, rye wheat. 

Dried beans, peas, lentils, peanuts, chestnuts. 

Potatoes, Irish and sweet, yams (pumpkin, squash, bananas). 

VEGETABLES — Nature's greatest harmonizing medium. 

Non -Starchy — Cooked. 

Raw or Salad. ' 

Seeds — Green corn, string beans, wax beans, peas. 

Fruits — Cucumbers, squashes, egg-plant, melons, tomatoes. 

Flowers — Artichoke (French), cauliflower. 

Leaves — Lettuce, romain, endive, dandelion, mustard, watercress, cabbage, Brussels sprouts. 

Stems — Asparagus, celery, rhubarb. 

Bulbs — Onions, leeks. 

Roots — Beets, carrots, parsnips, turnips. 

Tubers — Potatoes, Irish and sweet, yams, peanuts. 

SUGARS — True Sugars, Honey and Sweet Fruits — the sweetest of sweets. 

Ripe raw apples, grapes, figs, oranges, rhubarb, meions. 
Apples, apricots, currants, dates, figs, prunes, raisins (dried). 
Honey, molasses, syrup (cane, corn, maple), sugar (beet, corn, maple). 
Jams, jellies, marmalade, preserves. 

SOUR OR ACID FRUITS AND VEGETABLES. 

Apples, apricots, berries, cherries, currants, figs (fresh). 
Grapes, grapefruit, lemons, oranges, peaches, pears, plums. 
Cabbage, leeks, onions, tomatoes. 

To plan your meals, take: 

One of the meat foods from Group 1, or. One of the starches from Group 3. Make this the basis of 
the day's food. Then plan breakfast and lunch by this: For instance, if the main dish at dinner be 
meat and its proper combinations, let breakfast be upon this same basis, and lunch of starch, vege- 
tables and fats; or, if the main dish at dinner be from the starches, vegetables cooked and raw, and 
fats, let the breakfast be selected after this same plan, with lunch from Group 1 with its harmonious 
foods. The body relishes a decided change; thus all the digestive organs are brought into activity alter- 
nately, and renewed vigor is the result. 

REMEMBER TO COMBINE 

One of the meat foods — Group 1, 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2) — leafy vegetables. 

One fruit — ripe, raw fruit best. 

One sweet fruit — Group V — or 

One sour or acid fruit — Group VI. 

REMEMBER — Starches combine perfectly only in this manner: 

One of the starchy foods — Group III. 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2) — leafy vegetable. 

One or more fats — Group II. 

This simple manner of planning meals saves time and money, and builds for health, happiness and 
effective service — success in life. 



FOOD GROUP I 



"Blest be the feasts, with simple plenty crowned, 

Where all the ruddy family round 
Laugh at the jests or pranks that never fail, — " 

— Goldsmith. 

BREAKFAST— Egg, Toast, Fruit, Drink. 

Egg — One coddled; break in pan; pour down side of parn one quart hot water, not boiling; cover, let 

stand from two to five minutes, as desired. Season, salt and butter. 
Toast — Two thin slices, any kind of stale bread. Cut and let dry perfectly the day before using. 
Brown clear through in hot oven. This dextrinizes the starch; when chewed thoroughly the 
starch is changed to sugar — 5% is digested in the mouth and 95% digested in the intestines. 
This first part of the action — chewing — plays a most important part, as it is in the mouth the 
fundamental change is made for complete digestion. Butter and moisten with a little water. 
Do not soak the toast. Toast prepared in this manner is a neutral food. It may be used with 
any combination. 
Prunes — Five stewed. Wash and rinse through several waters one pound of prunes. Cover with 
plenty of cold water; let soak over night; stew in this same water until tender over a very slow 
fire; add more water if necessary. Fruit cooked in this manner is sweet and wholesome. NO 
SUGAR. 
Drink — One or two cups (hot or cold) water best — after the meal. 
Egg — protein — for growth and repair. 

Toast — dextrinized starch, sugar — for heat, energy and bulk. 
Prunes — sugars and mineral salts — regulating food. 
Water — best digestive aid — regulating agency. 
Double the breakfast portions if a hard day's work lies before you. 
DINNER — Chicken, Carrots, Corn, Asparagus, Salad, Fruit. 

Salad — One slice of pineapple (ripe or canned) on lettuce leaf, berry in center. 

Chicken — Three pounds; clean and wash. Place in roaster on rack to keep meat out of water. Add 
one pint boiling water and place in hot oven twenty minutes, then keep moderate fire for one 
and one-half hours — depends on the age of fowl. Baste often as this keeps meat from drying 
out. After basting the last time, season to suit the tastes of your family. Cut and serve with 
garnish of parsley. Vegetable dressing if you prefer it. 
Carrots — Wash with brush, and rinse. Pour over carrots just enough hot water to cook; bring to 
boiling point, keep at this temperature until tender and liquid all gone. Never pour water from 
vegetables unless you wish to use it for clear soup. In so doing much of the valuable mineral 
salts are lost. How many cooks would pour the water off the tea and save the leaves? You 
have the same result when the water from the vegetables goes down the sink. Season, add 
butter and salt when vegetables are done. 
Corn-on-cob — Remove husks and silk and wash. Drop into hot water for fifteen minutes. Add a 

teaspoonful salt five minutes before taking from the stove. Serve with butter and salt. 
Asparagus — Clean and wash. Cook whole. Place in tall pan, bottoms down; the tough stocks cook 
nicely while the tender tops are steamed. Remove from fire, add butter and salt. Serve on let- 
tuce. All water from vegetables should be saved for soup stock. 
Celery — Clean, w^ash, cut in quarters, place where it will be crisp and cold when ready to serve. One- 
fourth bunch for each person. 
Fruit — In season. Fresh, ripe, rich, RAW fruit, thoroughly cleansed and cooled. 
Drink — One or two cups (hot or cold) — WATER best — after the meal is finished. 
Chicken — protein and fat — builders of new tissues and heat. 
Carrots, Corn, Asparagus — sugars, starch, mineral salts — for energy, regu- 
lating food, and bulk. 
Salad — sugars and mineral salts — gives energy, a regulating food. 
Fruit — sugars and mineral salts — gives energy, a^ regulating food. 
Water — best digestive aid — a regulating agency. 

SUPPER— Nuts, Apples, Any RIPE Raw fruit, Drink. 
Nuts — Six or eight nuts — thoroughly chewed. 
Apples — One good sized ripe raw apple — skin and all. 
Drink — Water after eating. 

Nuts — fats, some protein — heat, growth and repair. 
Fruit — sugars, mineral salts — energy and regulating food. 
Water — digestive aid. 
Popcorn — little butter and salt with nuts or popcorn and whipped cream — a favorite Sunday evening 
meal for winter. Whitter's "Corn Song" and readings from "Snowbound" for a relish. 

MEAL PLAN FOR THE DAY— 
Dinner — 

Meat Foods our basis. 

One Meat Food — Chicken. 

One or more Non-Starchy Vegetables — Carrots, corn-on-cob, asparagus. 

One or more Salad Raw Vegetables — Lettuce, celery. 

Fruit — Pineapple, strawberries. 

Breakfast — 

One Meat Food — Egg. 

One or more Sugars — Toast, golden brown through, prunes 

Drink — Milk or water. 

Supper — 

One Meat Food or Fat — Nuts. 

One Fruit — Apples. 

Drink — Water or chocolate. 
REMEMBER: Each person is a law unto himself. We must study our own individual cases. When 
raw salad vegetables are served it is best to use cooked fruit, or when raw fruit is served it has proven 
best to use cooked leafy vegetables, saving all juices and serving an equal quantity to each person. 



MEAT FOODS OR PROTEINS 

GROUP I— PROTEIN OR MEAT FOODS— RICH FOODS 



With one of the Meat Foods combine— 

One or more non-starchy vegetables, cooked 

One or more salad-raw vegetables and cocked lef-o.ers. 

One acid fruit in season-ripe, fresh, raw fruit best. 

GROUP IV 



GROUP 1 




MEAT FOODS 


VE 


Chicken 


Non-Starchy 


Duck 


Artichokes, Jerusalem 


Goose 


Asparagus 


Pigeon 


Beets 


Turkey 


Brussels Sprouts 


Rabbit 


Cabbage 


Venison 


Carrots 


Wild fowl . ^ 


Cauhflower 


Beef— fresh, dried 


Celery 


canned 


Chayotes 


Brain 


Corn, green 


Heart 


Corn, canned 


Lamb 


Corn on cob 


Liver 


Dandelion 


Mutton 


Eggplant 


Ox-tail 


Kale 


Pork 


Kohlrabi 


Sausage 


Leeks 


Sweetbread 


Lettuce 


Tongue 


Mushrooms 


Veal 


Mustard 


Wienerwurst 


Okra 


Fish, all kinds 


Onions 


Bass 


Parsley 


Cod 


Parsnips 


Halibut 


Peas, green 


Salmon 


Peas, canned 


Caviar 


Rutabaga 


Clams 


Salsify (oyster plant) 


Crab 


Spinach 


Frog legs 


String beans 


Lobster 


Summer squash 


Oyster 


Swiss chard 


Shrimp 


Chinese cabbage 


Turtle 


Tomatoes 


Eggs 


Turnips 


Gelatine 


Wax beans 


Junket 




Dairy Products 




Buttermilk 




Clabber milk 




Skim milk 




Whole milk 




Malted milk 




All kinds of cheese 




American cream cheese 




Cottage cheese 





VEGETABLES 



Salad 



Artichoke, French 
Asparagus 
Beets, small 
Cabbage 

Carrots, very small 
Cauliflower 
Celery 
Chili pepper 
Chicory 

Chinese cabbage 
Chives 
Cucumber 
Dandelion 
Endive 
Garlic 
Greens — 
Beet tops 
Turnip tops 
Sour or narrow dock 
Horseradish 

Kale 

Lettuce 

Mustard 

Mints 

Nasturtiums, stems, 
leaves, flowers 

Olives, ripe 

Onions, young, raw 

Parsley 

Peppers 

Romain 

Radishes 

Spinach 

Sorrel 

Swiss chard 

Tomatoes 

Turnips, small 

Water cress 



GROUP V 
SWEET FRUITS- 
DRIED 

Apples 

Apricots 

Currants 

Dates 

Figs 

Prunes 

Raisins 

Jams 

Jellies 

Marmalade 

Preserves 

Honey 

Rhubarb 

Oranges 

Apples 

Grapes 

Melons 



GROUP VI 
SOUR OF ACID FRUIT 

Apples 

Apricots . 

Berries, all kinds 

Cherries 

Currants 

Dates 

Figs, fresh 

Grapes 

Grapefruit 

Leeks, acid vegetable 

Lemons 

Limes 

Loquats 

Nectarine 

Orange ^ , , 

Onions, acid vegetable 

Peaches 

Pears 

Persimmons 

Pineapple, fresh 

Plums 

Pomegranate 

Prunes, fresh, raw 

Quince ^ ^, 

Tomato, acid vegetable 



Nuts 

Almonds 

Brazil nuts 

Butternuts 

Cocoanut 

Filbert 

Hickorynut 

Pecans 

Pignolia 

Pinenuts- 

Sabine _ ,. ^ 

Walnuts, Black, English 



Baked potatoes or oven-toasted bread may be used with this combination, 



FOOD GROUP II 



'Man's rich with little were his judgment true; 
Nature is frugal and her wants are few — 
These few wants answered, bring sincere delights; 
But fools create themselves new appetites." 

— Edward Young. 



BREAKFAST— One Pint of Milk, Fruit. 

Fruit — In season, served unsweetened — the rich, ripe, raw fruit. 
Milk — Whole milk, hot or cold, as preferred. 

Fruit — sugars and mineral salts — give energy and act as regulating agent. 

Milk — protein, fats and sugars — for growth and repair, heat and energy. 

LUNCH — Cheese, Tomatoes, Lettuce. 

Cheese — Prepare grated cheese, three tablespoonfuls an ample helpmg. 
Tomato — Wash and slice one good sized tomato. 

Lettuce — Wash and rinse thoroughly one head of lettuce; set in open window to crisp. Arrange on 
individual plates one-half head lettuce, place on this one sliced tomato, sprinkle the whole with 
three tablespoons of the grated cheese. 
Drink — Hot or cold. 

Cheese — protein, fats and sugars — builds new tissues, gives heat and energy. 

Tomato — Mineral salts — regulating agency. 

Lettuce — mineral salts and cellulose fiber — regulating agent, and bulk. 

Water — best digestive aid. 

DINNER — Potatoes, Beets, Spinach, Radishes, Ice Cream and Nuts. 

Potatoes — "Wash, scrub with a brush, rinse medium sized potatoes; pierce with a fork several places 
so all moisture may escape. Bake in medium hot oven. Remove from skins, cutting length- 
wise, mash, season, beat up light, return to skin, brown in oven. 
Beets— Wash with brush and rinse, cook from one-half to two hours, according to the age and locality 
grown. Pour cold water over beets to remove skins, then chop or dice, add seasoning and 
butter. 
Spinach — Wash and rinse carefully through two waters; place over slow fire; allow to simmer one- 
half hour in its own juice. Season with butter and salt. Serve with sliced button-radishes, 
garnishing the dish. To cook in double boiler or steam is best. All juices of vegetables should be 
saved and served or used as soup stock. 
Radishes — Clean carefully, serve with spinach or on lettuce leaves. 
Ice Cream and Nuts — An ample serving, over which sprinkle one tablespoonful nuts. 
Potatoes — starch, sugar a^nd fats — for heat and energy. 
Beets — starch-sugars, fats — for heat and energy. 

Radishes — sugars and mineral salts — heat, energy and regulating agent. 
Ice Cream — protein, fats and sugars — for growth and repair, heat, energy. 

MEAL PLAN FOR THE DAY— 

Dinner — Starch Food our basis. 

One Starchy Food — Potatoes. 

One or more Non- Starchy Vegetables — Beets. 

One or more Salad Vegetables — Spinach, radishes. 

One or more Fats — Butter, ice cream, nuts. 

Breakfast — 

One Fruit— Ripe fruit in season. 
One Meac Food — Milk. 

Lunch — 

One Meat Food — Cheese. 

One Acid Vegetable — Tomatoes. 

One Salad Vegetable — Lettuce. 

Remember: When potatoes are baked, a hard-boiled egg may be served with the spinach. Place 
eggs in pan of cold water, allow them to come to the boiling point, keep at this temperature one-half 
hour — do not boil. Eggs cooked in this manner are as easily digested as soft-boiled eggs. 



FATS 



GROUP II— FATS 

Fats combine with Starchy Foods— Group II. 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2). 
Fats combine with 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2). 

One sweet fruit — Group V. 
Fats combine with 

One or more cooked non-starchy vegetables — Group IV (1). 

One or more raw salad vegetables — Group IV (2). 

One sour, acid fruit and one acid vegetable — Group VI. 



GROUP II 


GROUP IV 


GROUP VI 


FATS 


VEGETABLES 


FRUITS 


Animal Fats 


Non-Starchy 


Salad 


Sour or Acid 


Butter 


Artichokes, Jerusalem 


Artichokes, French 


Apples 


Cream 


Asparagus 


Asparagus 


Apricots 


Margarine 


Beets 


Cabbage* 


Berries, all kinds 


Oleomargarine 


Brussel sprouts 


Carrots, small 


Cherries 


Drippings 


Cabbage* 


Cauliflower 


Currants 


Lard 


Cauliflower 


Celery 


Dates 


Suet 


Carrots 


Chili peppers 


Figs, fresh 


Bacon 


Celery 


Chicory 


Grapes 




Chayotes 


Chives 


Grapefruit 


Vegetable Oils 


Corn, green 


Cucumber 


Leeks (acid vegetable) 


Salad oils 


Corn, canned 


Dandelion 


Lemons 


Cotton-seed 


Dandelion 


Endive 


Limes 


Cocoanut 


Egg-plant 


Garlic 


Loquats 


Maize 


Kale 


Greens — 


Nectarines 


Olive 


Kohlrabi 


Beet tops 


Orange 


Peanut 


Leeks* 


Turnip tops 


Onions (acid vegetable) 


Sesame-seed 


Lettuce 


Sour or narrow dock 


Peaches 




Mushrooms 


Kale 


Pears 


Nuts 


Mustard 


Lettuce 


Persimmons 


Almonds 


Okra 


Mustard 


Pineapples 


Beechnuts 


Onions* 


Mint 


Plums 


Hickory nuts 


Parsley 


Nasturtium — stem. 


Pomegranate 


Pecans 


Parsnips 


leaves, flowers 


Prunes, fresh raw 


Walnuts 


Peas, green 


Olives, ripe 


Quince 


Ripe olives 


Peas, canned 


Onions, young, raw 


Tomato (acid vegetable) 


Avocado pears 


Rutabaga 


Parsley 




Fat Meats 


Salsify (oyster plant) 
Spinach 


Peppers 
Radishes 


GROUP V 


Beef 


String beans 


Romain 


V^VVC^b 1 1 U 1 kO fc^l l%5U 


Chine 


Summer squash 


Spinach 


Apples 
Apricots 


Duck 


Swiss chard 


Sorrel 


Goose 


Chinese cabbage ' 


Swiss chard 


Ham 


Tomatoes* 


Turnips, small 


Dates 


Spare-ribs 


Turnips 


Watercress 


Figs 
Prunes 




Wax beans 




Ice cream, plain 


Lima beans 




Raisins 


Ice cream, with nuts 


*Acid Vegetable. 




Jams 

Jellies 

Marmalade 














Preserves 








Honey 








Rhubarb 








Oranges 








Apples 








Grapes 








Melons 



Read pages 20 and 21. 



FOOD GROUP III 



"The ancient Fathers lived on frugal fare — 

Nor had they palates less refined than ours. 
The feasts we spread upon our tables fair 

Our frames enfeeble and reduce our powers." 

"Many things sweet to taste prove in digestion sour." 

— Shakespeare 

BREAKFAST— Oatmeal Muffins, Butter, Chocolate. 

Muffins — Measure two teaspoons baking powder, place in sauce dish and set in open window, where 
it may get a good airing. Beat one egg, to which add one-half teaspoonful salt and two table- 
spoonfuls maize oil, two tablespoonfuls sweetening if preferred; then sift whole grain meal and 
baking powder together several times, add to other ingredients, beat up quickly. Place in well- 
greased, heated gem pans and bake in a hot oven twenty minutes. Serve with butter. 

Drink — Chocolate. Blend one teaspoonful chocolate or cocoa and one teaspoonful sugar with one- 
half cup hot water, add a bit of salt, boil ten minutes, add one-half cup rich milk, let heat again 
(not boil). Serve. 

Oatmeal — starch SUGARS, protein, fats — for tissue building, heat and energy. 

Butter — fats — supply heat and energy. 

Chocolate — protein, fats, sugars — for growth and repair, heat and energy. 

DINNER— Rabbit. String Beans, Corn, Salad, Fruit. 

Rabbit — Clean and wash, cut up, brown each piece in a piping hot frying pan. Place in pan with a 
cup of hot water, cover tightly and bake until tender. Baste often; season when done — ten 
minutes before serving. Garnish with parsley and two or three carrots that have been steamed 
over beans. All the rich juices should be served with meat — no thickening added. 

String Beans — Wash, string and break into inch pieces. Cover with warm water, let come to a 
boil, stew slowly one hour — unless quite old. Season when done. 

Corn — Cook on cob, scallop or stew, suiting the tastes of your family. 

Salad — Lettuce, one-half head, four ripe olives, tablespoonful diced carrots, simple dressing. 

Fruit — Ripe, raw fruit in season. 

Rabbit — protein, fats — for building new cells and tissues, and heat. 
String Beans — starch sugars, mineral rialts and cellulose fiber — energy, 

regulating agent and bulk. 
Corn — sugar and fats — heat and energy. 
Lettuce — mineral salts, and bulk — regulating agent. 
Olives — fats and mineral salts — heat and regulating properties. 
Carrots — sugars — supplying heat and energy. 
Fruits — sugars, mineral salts and acids — gives energy and aids in all 

digestive processes. 

LUNCH— Rice, Cream, Spinach, Beets. 

Rice — Wash one cup unpolished rice, drop it slowly into one quart boiling water so water wnll not 
stop boiling. Let cook for twenty minutes. Drain in collander or strainer, saving all this water 
for soup. Wash with cold water. Add rice to one pint rich, sweetened milk, a teaspoonful of 
salt and dash of nutmeg. Place in oven; cook until thickens. Serve cold with whipped cream. 

Spinach — Pick and wash through several waters. Cook as before given, page 6. 

Beets — Dice any left-over vegetable and serve with spinach. 

Rice — starch- SUGARS, fat — gives heat and energy. 

Spinach — mineral salts and bulk — a regulating agent. 

Beets — starch- SUGARS, mineral salts, — gives heat and a regulating agent. 

MEAL PLAN FOR THE DAY— 

Mixed Foods (whole grain foods and meats our basis). 

Breakfast — 

One Starch Food — Corn muffins. 
One or more Fats — Butter, cream. 
Drink. 

Dinner — 

One Meat Food — Rabbit. 

One or more Non-Starchy Vegetables — String beans, corn (green). 
One or more Salad Vegetables — Lettuce, olives (ripe), carrots. 
One Fruit — In season. 

Lunch — 

One Starch Food— Rice (unpolished). 

One or more Non-Starchy Vegetables — Spinach, beets. 

One Fat — Cream. 

Pure Whole Grain Products may be found in every city. 

Read "Starving America," by A. W. McCann. Doran Pub., New York. $1.50. 



STARCHES 



GROUP III— STARCH 

Combine — 

One starchy food. 

One or more non-starchy vegetables, cooked. 

One or more salad vegetables. 

One or more fats. 



STARCHY FOOD 

Barley 

Buckwheat 

Corn meal 

Corn flour 

Corn starch 

Hominy 

Kaffir corn 

Macaroni 

Oats, rolled 

Oartmeal 

Popcorn 

Potato flour 

Rice flour 

Rye 

Sago 

Tapioca flour 

Whole wheat 

Wheat flour 

Graham flour 

Whole wheat flour 

Breads 

Cakes 

Pastry 

Puddings of grain flours 

Dextrinized foods 

Chestnuts, roasted 

Corn flakes 

Grapenuts 

Toasted corn biscuit 

Peanuts, roasted 

Shredded wheat 

Zweibach 

Triscuits 

Waffles, crisp 
Beans, dried 
Peas, dried 
Lentils, dried 
Peanuts, peanut butter 
Chestnuts 
Potatoes, Irish 
Potatoes, sweet 
Yams 
Squash 
Bananas 



NON-STARCHY VEGE- 
TABLES 

Artichokes 

Asparagus 

Beets 

Brussel sprouts 

Cabbage* 

Carrots 

Cauliflower 

Celery 

Chayotes 

Corn, green 

Corn, canned 

Corn, on cob 

Dandelion 

Egg plant 

Kale 

Kohlrabi 

Leeks* 

Lettuce 

Mushrooms 

Mustard 

Okra 

Onions* 

Parsley 

Parsnips 

Peas, green 

Peas, canned 

Salsify — oyster plant 

Spinach 

String beans, small 

Summer squash 

Swiss chard 

Chinese cabbage 

Tomatoes* 

Wax beans 



SALAD VEGETABLES 

Asparagus 

Cabbage 

Carrots, very small 

Cauliflower 

Celei-y 

Chili pepper 

Chicory 

Chives 

Cucumbers 

Dandelion 

Endive 

Garlic 

Greens — 

Beet tops 

Turnip tops 

Sour or narrow dock 
Horseradish* 
Kale 
Lettuce 
Mustard 
Mint 
Nasturtiums — stems, 

leaves, flowers 
Olives, ripe 
Onions, young, raw 
Parsley 
Peppers 
Radish 
Romain 
Spinach 
Sorrel 

Swiss chard 
Tomatoes* 
Turnips, small 
Watercress 



FATS 

Animal Fats 
Butter 
Cream 
Margarine 
Oleomargarine 
Drippings 
Lard 
Suet 
Bacon 

Vegetable Fats 
Vegetable oils 
Salad oils 
Cotton seed oil 
Cocoanut oil 
Maize oil 
Olive oil 
Peanut oil 
Sesame seed oil 

Nuts 

Almonds 
Beechnuts 
Hickory nuts 
Pecans 
Walnuts 
Ripe olives 
Avocado pears 

Ice cream, plain 
Ice cream and nuts 



*Acid Vegetables. Never use with Starches — Group III — Rich Starchy Foods. 
Read pages 22 and 23. 



FOOD GROUP IV 



"Nothing's small! 
No lily-muffled hum of a summer bee, 
But finds some coupling with the spinning stars; 
No pebble at your feet, but proves a sphere; 
No chaffinch, but implies the cherubim. 
Earth's crammed with heaven, — 
And every common bush afire with God." 

— Mrs. Browning. 

BREAKFAST— Egg, Leafy Vegetable, Fruit, Milk. 

Ec^s— Soft-boiled, coddled 'as given on page 4), or hard boiled. Place in pan of cold water, let come to 
''a boiling point and keep at this temperature for thirty minutes; remove from stove, place m 
cold water for a few moments, then the shells are removed with no difficulty. Serve with endive, 
romain, lettuce or parsley. 
Fruit — In season, in combination with salad or alone. 
Drink— Glass of milk, natural temperature, luke-warm or cold. 
Egg— protein and fat— for growth and repair. 
Leafy Vegetable — valuable mineral salts — regulating food. 
Fruit— sugars and mineral salts— energy and regulating agency. 
Milk — protein, fats, sugars and minei al salts — a perfect food; builds tis- 
sues, supplies heat, gives energy and valuable mineral salts. 

LUNCH— Muffins, Butter, Celery, Drink. 

Muffins- Barley and tapioca flour— half and half— using your best muffin recipe. Serve with butter. 
Celery — Wash thoroughly, cut in quarters, which is a serving for each person. 
Drink — Hot or cold — water best, after the meal. 

Muffins— starch- SUGARS, fats, mineral salts— heat, energy and regulating food. 

Butter — fat — supplies heat. 

Celery — mineral salts — regulating agent. 

Water — best digestive aid. 

DINNER— Soup, Carrot-loaf, Peas, Spinach, Fruit. 

Soup— Dice two carrots, two potatoes, two onions; add three pints cold water; cook until tender; add 
some of the shredded celery leaves and any extra liquid from the spinach; season to taste. 
Serve piping hot. 
Carrot-loaf — Two cups ground carrots, one cup chopped raisins, one cup chopped nuts, one egg, two 
small onions minced fine (or celery), two tablespoonfuls potato flour, season to taste. Bake in 
hot oven thirty minutes. Baste often. 
Spinach — Wash carefully through two waters; steam. Serve in its own juices with butter and salt. 
Peas — Wash, shell, add sufficient water to cook; season when done. 
Fruit — In season — berries or fruit. 
Strawberry shortcake may be used in place of fruit. 

Soup — starches, SUGARS, mineral salts — energy and regulating agency. 
Carrot-loaf — starches, SUGARS, mineral salts — heat, energy and regulating agent. 
Spinach — fat and mineral salts — supplies heat, energy and assists in all 

vital processes. 
Fruit — SUGARS and mineral salts— gives energy and aids digestion. 

MEAL PLAN FOR THE DAY— 

With mixed basis. 

Dinner — 

One Starchy Food — Carrot-loaf, potatoes. 
One or more Non-Starchy Vegetables — Carrots, onions. 
One or more Salad Vegetables — Spinach, celery. 
One Fruit — In season. 

Breakfast — 

Meat Foods — Egg and milk. 

One Salad Vegetable — Leafy vegetable. 

Fruit — In season. 



Lunch- 



One Starch — Barley muffins. 

One fat — Butter. 

One Salad Vegetable — Celery. 



10 



VEGETABLES 



VEGETABLES 



Plants — Grains, Veget \bles and Fruits — hold the center place in all food ombinations. They combine 
with all the food groups. The plants are Nature's great solvent factors — the harmonizing medium in the 
perfect digestion and assimilation of all our foods. This group, in the form of seeds, fruits, flowers, 
leaves, stems, bulbs, roots or tubers, should play a large part in our daily meal planning. All food groups 
and perfect combinations are shown on pages 16 and 17. 



NON-STARCHY 
VEGETABLES 

Artichokes, Jerusalem 

Asparagus (B-3.6) 

Beets (B-23.6) 

Brussel sprouts 

Cabbage* (B-18) 

Carrots (B-24) 

Cauliflower (B-17.4) 

Celery (B-42.2) 

Chayotes 

Corn, green (A-1.8) 

Corn, canned 

Corn, on cob 

Dandelion 

Egg plant 

Kale 

Kohlrabi 

Lettuce (B-38.6) 

Mushrooms (B-8.9) 

Mustard 

Okra 

Onions* (B-3.1) 

Parsley 

Parsnips (B-18. 2) 

Peas, green (B-1.2) 

Peas, canned 

Salsify (oyster plant) 

Spinach (B-113) 

String beans, 

small (B-13) 
Summer squash 
Swiss chard (B-41.1) 
Chinese cabbage 
Tomatoes* 
Turnips (B-7) 
Wax beans (B-11.5) 
Lima beans (B-12) 



RAW SALAD 
VEGETABLES 

Artichokes, French 
Asparagus (B-3.6) 
Cabbage* (B-18) 
Carrots, very 

small (B-24) 
Cauhfiower (B-17.4) 
Celery (B-42.2) 
Chili pepper 
Chicory 
Chives 

Cucumbers (B-45.5) 
Dandelion 
Endive 
Garlic 
Greens — 

Beet tops 

Turnip tops 

Sour or narrow dock 
Horseradish* 
Kale 

Lettuce (B-38.6) 
Mustard 
Mint 
Nasturtiums — stems, 

leaves, flowers 
Olives, ripe (B-18. 8) 
Onions, young, 

raw (B-3.1) 
Parsley 
Peppers 
Radish (B-9.8) 
Romain 

Spinach (B-113) 
Sorrel 

Swiss chard (B-41.1) 
Tomatoes* (B-24. 5) 
Turnips, small (B-7) 
Watercress 



FATS 

Animal Fats 

Butter 

Cream (B-.3) 

Margarine 

Oleomargarine 

Animal fats 

Drippings 

Lard 

Suet 

Bacon (A-0.8) 

Vegetable Oils 
Salad oils 
Cottonseed oil 
Cocoanut oil 
Maize oil 
Olive oil 
Peanut oil 



Nuts 

Almonds (B-1.8) 

Beechnuts 

Hickory nuts 

Pecans 

Walnuts 

Ripe olives (B-18.8) 

Avocado pears 

Ice cream, plain 
Ice cream and nuts 



STARCH 

Barley (A-2.9) 

Buckwheat (A-2) 

Cornmeal (A-1.5) 

Corn flour 

Corn starch 

Hominy 

KafRr corn 

Macaroni 

Oats, rolled (A-3) 

Oatmeal (A-3) 

Popcorn 

Potato flour 

Rice flour (A-2. 7) 

Rice (A-2.7) 

Rye 

Sago 

Tapioca flour 

Whole wheat (A-3) 

Wheat flour (A2.7) 

Graham flour 

Whole wheat flour (A-3. 3) 

Breads 

Cakes (A-2) 

Pastry 

Puddings of grain flours 

Dextrinized foods 
Chestnuts, roasted 
Corn flakes 
Grapenuts 
Toasted corn biscuit 
Peanuts, roasted 'A-7) 
Shredded wheat (A3.3) 
Zweibach 
Triscuits 
Waflfles, crisp 
Beans, dried (B-5) 
Peas, dried (B-1.5) 
Lentils, dried (A-1.5) 
Peanuts, peanut butter 
Chestnuts (B3.2) 
Potatoes, Irish (B-8.6) 
Potatoes, sweet (B-5. 4) 
Yams 

Pumpkin (B-5.7) 
Squash B(6.1) 
Bananas (B-5. 6) 



*Acid Vegetables. Never use with Starches — Group III — Rich Starchy Foods. 
A represents so many points for acid condition of the blood. 
B represents points in favor of pure, rich, normal blood. 
Read pages 24 and 25. 



11 



FOOD GROUP V 



"The true essentials of a feast are fun and simple feed." 

— O. W. Holmes. 
"Good men eat and drink that they may live." 

— Plutarch. 

BREAKFAST— Cornmeal Muffins, Salad, Fats. 

Muffins — Use whole cornmeal as the flour in your best muffin recipe. Serve hot with butter and a 

little honey — Nature's purest sugar. 
Salad — Prepare, pick and wash, set in open air to crisp one head of lettuce. Arrange on salad plates, 

add four or five ripe olives, over which grate a little raw carrot. 
Drink — Hot or cold water, milk or chocolate. 

Muffins — protein, fat, starch- SUGARS — aids growth and repair, gives heat and energy. 

Lettuce ] 

Carrots i^ — fats, sugars, mineral salts and bulk — supplies heat and energy; best regulating 

Olives J agent. 

Drink— best digestive aid. 

LUNCH — Cottage Cheese, Carrots, Leafy Vegetable, Fruit. 

Cottage Cheese — Heat clabber milk below boiling point, strain through cheese-cloth or very fine 
sieve. Best if set a,way to drain for a time. Break up with a fork, add seaesoning to taste and 
a little cream. Serve with leafy vegetable and diced carrots, beets, a^ny cooked vegetables. 
Fruit — Ripe fruit in season. 
Drink — Hot or cold. 

Cottage Cheese — protein, fat, sugars — promotes growth of new tissues, 

supplies heat and energy. 
Carrots — sugars and mineral salts — gives energj^ and acts as a regulating 

agent. 
Leafy Vegetable — mineral salts — supplies vital regulating elements. 
Fruit — sugars and mineral salts — gives energy and regulates all bodily 

functioning. 
Water — best digestive aid. 

DINNER — Fish, Spinach, Carrots, Leafy Vegetable, Tomatoes, Fruit. 

Fish — Fresh fish, about three pounds. Clean and wash fish, dry with clean cloth and put in stuffing. 
Sew up the opening, place in baking-dish or pan on a piece of cotton gauze with which to lift 
baked fish out of pan (greased paper may be used in place of gauze). 

Stuffing for Fish — Boil three medium sized potatoes in skins, peel, mash and whip very light, 
add seasoning and cream or fat; have prepared one tablespoonful each minced bell pepper, onion, 
parsley, and a pinch of powdered thyme. Add to the potato, season to taste. Mix well together. 
Potatoes so prepared contain all their alkaline qualities and may be eaten with meats occasionally. 
Bake in moderate oven, basting frequently. Allow fifteen minutes to each pound of fish, and 
fifteen extra minutes for the heating. Serve •with lemon and parsley. 
Spinach — Steam in its own juices, as given on page 6. Any leafy vegetable may be cooked in 
open-bottom pan over other vegetables; care must be taken to blend the flavors that suits the 
tastes of YOUR family. 
Carrots — Cooked as given on page 4, Any non- starchy vegetable may be used. 
Watercress — Pick over carefully and wash through several w^aters. Set in open air to crisp. 
Tomatoes — Wash and slice. Arrange green vegetable on plates. Add four or more slices of tomato. 
Serve with st little salt or any dressing preferred. Tomatoes may be peeled by pouring over 
them sufficient boiling water to cover. Pour this off immediately and add cold water. The skin 
may then be removed very easily. Remember, much of the valuable mineral salts are lost when 
the skins of fruits or vegetables are removed. 
Fruit — Sliced lemon used with the fish. 

Fish — protein, fats, starch and mineral salts, for growth and repair, heat and energy. 

Spinach — fat and mineral salts, regulating agents. 

Carrots — sugar and mineral salts, for heat and energy. 

Watercress — mineral salts, regulating elements. 

Tomatoes — mineral salts, regulating elements. 

Fruit — mineral salts, regulating elements. 

MEAL PLAN FOR THE DAY— 

Dinner — Meat Foods our basis. 
One Meat Food — Fish. 

One or more Non-Starchy Vegetables — Spinach, carrots. 
One Raw Salad Vegetable — Watercress. 
Acid Vegetable — Tomato. 
One Fruit — Lemon. 

Breakfast — 

One Starchy Food — Cornmeal muffins. 

One Salad Vegetable — Lettuce. 

One or more Fats — Butter, chocolate. 

Lunch — 

One Meat Food and Fat — Cottage cheese. 
One Non- Starchy Vegetable — Carrots. 
One Leafy Salad Vegetable — Romain. 
One Fruit — Berries. 



n 



SWEET FRUITS— SUGARS 



GROUP V— SWEET FRUITS— DRIED OR VERY RIPE FRESH FRUITS 



With one of tjie Sweet Fruits combine- 
One or more non-starchy vegeables, 
One or more raw salad vegetables. 
One meat food. 



cooked. 



GROUP V 

SUGAR FRUITS 
True Sugars 

Apples 

Apricots 

Currants 

Dates 

Figs 

Prunes 

Raisins 

Jams 

Jellies 

Marmalade 

Preserves 

Preserved citron 

Preserved ginger 

Rhubarb, stewed 

Oranges, ripe, ra'W 

Apples, ripe, raw 

Grapes, ripe, raw 

(Honey) 

Melons 

Casaba 

Christmas melon 

Cantaloupe 

Honey Dew 

Muskmelon 

Watermelon 



GROUP IV 

VEGETABLES 
Non-Starchy 



Salad 



Artichokes (Jerusalem) 

Asparagus 

Beets 

Brussels sprouts 

Cabbage 

Cauliflower 

Carrots 

Celery 

Chayotes 

Corn, green 

Corn, canned 

Dandelion 

Eggplant 

Kale 

Kohlrabi 

Leeks 

Lettuce 

Mushrooms 

Mustard 

Okra 

Onions 

Parsley 

Parsnips 

Peas, green 

Peas, canned 

Rutabaga 

Salsify (oyster plant) 

Spinach 

String beans 

Summer squash 

Swiss chard 

Chinese cabbage 

Tomato 

Turnips 

Wax beans 

Lima beans 



Artichokes (French) 

Asparagus 

Cabbage 

Carrots, small 

Cauliflower 

Celery 

Chili pepper 

Chicory 

Chives 

Cucumber 

Dandelion 
Endive 

Garlic 
Greens — 
Beet tops 
Turnip tops 
Sour or narrow dock 
Kale 
Lettuce 
Mustard 
Mint 
Nasturtiums — leaves, 

flowers, stems 
Ripe olives 
Onions, young, raw 
Parsley 
Peppers 
Radishes 
Remain 
Spinach 
Sorrel 

Swiss chard 
Turnips, small 
Watercress 



GROUP I 

MEAT FOODS 
Proteids 

Chicken 

Duck 

Goose 

Pigeon 

Turkey 

Rabbit 

Venison 

Wild fowl 

Beef, fresh, dried 

canned 
Brains 
Heart 
Lamb 
Liver 
Mutton 
Oxtail 
Pork 
Sausage 
Sweetbread 
Tongue 
Veal 

Wienerwurst 
Fish, all kinds 



Cod 

Halibut 

Salmon 

Caviar 

Clams 

Crab 

Frog legs 

Lobster 

Oyster 

Shrimp 

Turtle 

Eggs 

Gelatine 

Junket 

Dairy Products 

Buttermilk 
Clabber milk 
Skimmed milk 
Whole milk 
Malted milk 
Cheese, all kinds 
American cheese 
Cottage cheese 

Nuts 

Almonds 

Brazil nuts 

Butternuts 

Beechnuts 

Cocoanut 

Filbert 

Hickory nut 

Pecans 

Pignolia 

Pinenuts 

Sabine 

Walnuts, black, English 



Read pages 26 and 27. 



FOOD GROUP VI. 

Most marvelous provision has Nature made for her children. Her color scheme that of the rainbow, 
Violet, indigo, blue, green, yellow, orange, red — apples, oranges, lemons, vegetables, berries, prunes, plums — all 
speak of the wonderful works. Hope there is that all may use her gifts as she prepares them. Let us go forth 
under the open sky and list to Nature's teachings, then with the Psalmist of old shall we exclaim, "I shall 
lift up mine eyes unto the hills and worship 'The God of the Open Air.' " 

BREAKFAST— Fruit, Toasted Corn Flakes, Lettuce Butter, Milk. 

Figs — Prepared by washing through several waters; cover with cold water and let soak over night. 

May be eaten as soaked or stewed over slow fire as prunes — given on page 4. 
Toasted Corn Flakes— Heat; serve with butter (or Shredded Biscuits the same). 
Lettuce — Prepare as given on page 6; serve with oil dressing or, if shredded, may be used with toasted 

flakes ana butter. 
Drink — Milk, hot or cold, as desired. 

Figs — SUGARS and mineral salts — supplies heat, energy and aids in regu- 
lating all bodily processes. 
Toasted Flakes— SUGARS and fats— gives heat and energy. 
Lettuce — mineral salts and bulk — regulating agent. 

Milk — protein^ fats, sugars, mineral salts — builds new tissues, gives heat, 
energy and valuable mineral salts. 

LUNCH— Egg, Leafy Vegetable, Fruit, Drink. 

Egg — Cold hard-boiled egg, sliced on salad vegetable. 

Endive — Pick and wash as you do lettuce; place in air to crisp. May dice any cold vegetable j'ou 
may have on hand, and use in this salad. Arrange leaves on dinner plate, place sliced egg on 
leaves, then add vegetables in center and cover with mayonnaise dressing. 
Fruit — A good ripe apple. 
Drink — Water best — hot or cold. 

Egg — protein, fats — for growth and repair and heat. 
Leafy Vegetable — mineral salts, and bulk — best regulating agent. 
Fruit — Sugars and mineral salts — energy and digestive aid. 
Water — best regulating agent. 

DINNER — Beans, Summer Squash, Beets, Celery, Ice. 

Beans — Wash and rinse one cup of navy beams, cover with water sufficient to soak and cook them. 
Dried seed foods should be soaked from six to ten hours and cooked in this same water in which 
they have been soaked as this water contains all the valuable alkaline salts. Bake six to 
ten hours; one-half hour before serving take from oven and season according to the taste of 
YOUR family; place in oven and brown. Beans cooked in this manner are easily digested as 
they contain all their food values, while if the first waters are thrown away then soda added 
you have only a heavy, starchy mass, highly seasoned — a perfect condition for fermentation. 
Summer Squash — AVash, cut in small pieces, add but little water. Cook until tender; add seasoning 
as you like. (The Asparagus Squash is excellent as it has an oyster flavor. Scalloped with 
celery makes a rare dish. It is easily grown. 
Beets — Prepared as all vegetables, save all liquid may be used in soup or gelatine. Cover with cold 
water, the skin will then slip off easily. Slice or chop and serve with little salt and butter. A 
teaspoonful of sweetening improves some beets. 
Celery — Pick, wash carefully and set away to cool and crisp. Serve in quarters, garnished with pars- 
ley. A bit of parsley each day is most wholesome. 
Ice — Jiffy Jell, one package pineapple flavor; rhubarb, six or more stalks; sweetening. Cream one- 
half pint. Wash and cut into one-quarter-inch pieces six or more stalks of rhubarb. Stew 
in earthen or granite pan, adding one-half cup of sweetening when placing on fire. Stew until 
tender, drain off juice and chill — ice cold best. There should be one cupful of juice. 

To one package of Pineapple Jiffy Jell add one cup of boiling water. Keep hot until thor- 
oughly dissolved, then add the cup of cold juice — this sudden chilling renders all gelatine as clear 
as crystal — then add flavoring from little vial contained in every package. Set away to cool (not 
set) ; when perfectly cold beat with Dover beater until creamy. Whip cream, saving out one 
tablespoonful to place on top of each serving. Add the remainder of the cream to beaten gelatine. 
This is ample to serve four persons. 

Beans — starch-SUGARS, fats, mineral salts — for growth and repair, heat, 

energy and regulating agent. 
Summer Squash — some SUGARS, mineral salts — heat, energy, regulating 

agent. 
Beets — SUGAR, fat and mineral salts — heat, energy and regulating agent. 
Celerv — mineral salts and bulk — digestive aid. 

Ice — protein, fats, SUGARS — for growth and repair, supplies heat and 
energy. 

MEAL PLAN FOR THE DAY— 

Dinner — Starchy Food the basis. 

One Starch Food — Beans, baked. 

One or more Non-Starchy Vegetables — Summer squash, beets. 

One or more Green Leafy Cegetables — Celery. 

One or more Fats — Cream Gelatine Ice. 

Breakfast — 

One Fruit — Figs. 

One starch- SUGAR — Toasted flake food. 

One Salad Vegetable — Lettuce. 

One or more Fats — Butter, milk. 

Lunch — 

One Meat Food — Eggs. 

One Salad Vegetable — Lettuce. 

One Fruit — Apple. 



14 



ACID FRUITS AND ACID VEGETABLES 

GROUP IV— SOUR OR ACID FRDlTS AND ACID VEGETABLES 



Lth one of the Acid Fruits combine — 
One or more non- starchy vegetables, cooked. 
One or more raw. salad vegetables. 
One meat food or 
One of the fats (see combination for Group II, page 7). 



GROUP VI 

ACID FRUITS 
Sour Fruits 

Apples 

Apricots 

Avocado ? 

Berries, all kinds 

Cherries 

Currants 

Dates 

Figs, fresh 

Grapes 

Grapefruit 

Guava 

Lemons 

Limes 

Loquats 

Nectarine 

Orange 

Peach 

Pear 

Persimmon 

Pineapple 

Plums 

Pomegranate 

Prunes, fresh, raw 

Quince 

ACID VEGETABLES 
Cabbage 
Leeks 
Onions 
Tomatoes 



GROUP IV 
VEGETABLES 



Non-Starchy 

Artichokes (Jerusalem) 

Asparagus 

Beets 

Brussels sprouts 

Cabbage 

Cauliflower 

Carrots 

Celery 

Chayotes 

Corn, green 

Corn, canned 

Dandelion 

Eggplant 

Kale 

Kohlrabi 

Leeks 

Lettuce 

Mushrooms 

Mustard 

Okra 

Onions 

Parsley 

Parsnips 

Peas, green 

Peas, canned 

Rutabaga 

Salsify (oyster plant) 

Spinach 

String beans 

Summer squash 

Swiss chard 

Chinese cabbage 

Tomato 

Turnips 

Wax beans 

Lima beans 



Salad 



Artichokes (French) 

Asparagus 

Cabbage 

Carrots, small 

Cauliflower 

Celery 

Chili pepper 

Chicory 

Chives 

Cucumber 

Dandelion 

Endive 

Garlic 

Greens — 

Beet tops 

Turnip tops 

Sour or narrow dock 
Kale 
Lettuce 
Mustard 
Mint 
Nasturtium (leaves, 

stems, flowers) 
Ripe olives 
Onions, young, rarw 
Parsley 
Peppers 
Radishes 
Romain 
Spinach 
Sorrel 

Swiss chard 
Turnips, small 
"Watercress 



GROUP I 

PROTEINS 
Meat Foods 

Chicken 

Duck 

Goose 

Pigeon 

Turkey 

Rabbit 

Venison 

Wild fowl 

Beef, fresh, dried 

canned 
Brains 
Heart 
Lamb 
Liver 
Mutton 
Oxtail 
Pork 
Sausage 
Sweetbread 
Tongue 
Veal 

Wienerwurst 
Fish, all kinds 
Bass 
Cod 

Halibut 
Salmon 
Caviar 
Clams 
Crab 
Frog legs 
Lobster 
Oyster 
Shrimp 
Turtle 
Eggs 
Gelatine 
Junket 



Dairy Products 

Buttermilk 
Clabbermilk 
Skimmed milk 
Whole milk 
Malted milk 
Cheese, all kinds 
American cream cheese 
Cottage cheese 

Nuts 
Almonds 
Brazil nuts 
Butternuts 
Beechnuts 
Cocoanut 
Filbert 
Hickorynut 
Pecans 
Pignolia 
Pinenuts 
Sabine 
Walnuts, black, English 



Read pages 28 and 29 



15 



"Blest power of 
What balm, wh; 



One Meat Food. 

One or more Non-Starrchy Vegetables. 
One or more Raw Salad Vegetables. 
One Fruit, 



FOOD GROUPS AND PERFECl 



Combine the foods within these squares 



MEAT FOODS 

Chicken (A-10) 

Ducks 

Goose (A-2) 

Pigeon 

Turkey (A-3.6) 

Rabbit 

Venison 

Wild fowl 

Beef, fresh (A-10), dried 

(A-8.3), canned 
Brains 
Heart 

Lamb (A3.9) 
Liver 

Mutton (A- 4) 
Oxtail 

Pork (A-2.2) 
Sausage (A-3.4) 
Sweetbreads 
Tongue 
Veal (A7.1) 
Wienerwurst 
Fish, all kinds (A5.4) 
Bass (A-7.6) 
Cod (A12) 
Halibut (A-7.8) 
Salmon (A-5.4) 
Caviar 
Clam 
Crab 

Frog legs (A-12.1) 
Lobster 
Oysters (A- 30) 
Shrimp 
Turtle 
Eggs (A-8) 
Gelatine 
Junket 



Dairy Products 

Buttermilk (B-6.1) 
Clabber milk 
Skimmed milk (B-5) 
Whole milk (B-2.6) 
Malted Milk 
American cream cheese 
All kinds of cheese (A-1.2) 
Cottage cheese 

Nuts 

Brazil nuts 

Butternuts 

Cocoanut (B1.2) 

Filberts 

Hickory nuts 

Walnuts, black 

Walnuts, English (Al.l) 



ACID FRUIT 

Apples (B-6) 
Apricots (Bll) 
Beri'ies, all kinds (Bx) 
Cherries (B-7.8) 
Currants 
Dates 
Figs, fresh 
Grapes (B-2.8) 
Grapefruit 

Leeks (acid vegetable) 
Lemon (B12) 
Limes 
Loquats 
Nectarine 
Orange (B-11) 
Onions (acid vegetable) 
Peaches (B12.2) 
Pears (B-5.6) 
Persimmons 

Pineapple, fresh (B-15.7) 
Plums (B-7.3) 
Pomegranate 
Prunes, fresh, raw 
Quince 

Tomato (acid vegetable) 
(B-24.5) 

SWEET FRUIT— DRIED 
Sugars 

Apples 
Apricots 
Currants (B-1.8) 
Dates (B-3.2) 
Figs (B-32.3) 
Prunes (B-8) 
Raisins (B-6.8) 

Apples, ripe, raw (B-6) 
Grapes, sweet, raw (B-4) 
Orange, sweet, raw (B-14.4) 
Rhubarb (B-37) 
Melons" (B-19) 
Citron (B-3) 
Watermelon (B8.8) 

Honey 

Syrups, cane, corn, maple 

(B-20.8) 
Sugar, cane, maple, beet 

Jam 
Jelly 

Marmalade (B-1) 
Preserves 



NON-STARCHY VEG 
TABLES 

Artichokes (Jerusalem) 

Asparagus (B-3.6) 

Beets (B-23.6) 

Brussel sprouts 

Cabbage* (B-18) 

Carrots (B-24) 

Cauliflower (B-17.4) 

Celery (B-42.2) 

Chayotes 

Corn, green 

Corn, canned 

Corn, on cob 

Dandelion 

Eggplant 

Kale 

Kohlrabi 

Lettuce (B-38.6) 

Lima beans (B-12) 

Mushrooms 

Mustard 

Okra 

Onions* 

Parsley 

Fa-rsnips 

Peas, green 

Peas, canned 

Salsify (oyster plant) 

Spinach (B-113) 

String beans, small 

Summer squash 

Swiss chard (B-41.1) 

Chinese cabbage 

Tomatoes* (B-24) 

Turnips (B-7) 

Wax beans (B-11. 5) 



^Acid Vegetables. Ne 
Rich Starchy FoO( 



A represents so many points foi 
B represents points in favor of 
X Cranberries (B-3. 7), Raspberr 
" Melons should be eaten alone. 



16 



jenial day: 
thy ray." 



-Moore. 



ID COMBINATIONS INDICATED 



One Starchy Food. 

One or more Non- Starchy Vegetables. 
One or more Raw Salad Vegetables. 
One or more Fats. 



tastes, habits arnd customs of YOUR group. 









\W SALAD VEGETABLES 


FATS 


STARCH 




Animal Fats 


Barley (A-2.9) 


ichoke (French) 


Butter 


Buckwheat (A-2) 


aragus (B-3.6) 


Cream (B-3) 


Cornmeal (A-1.5) 


bage* (B-18) 


Oleomargarine 


Corn flour 


rots, very small (B-24) 


Margarine 


Cornstarch 


iliflower (B-17.4) 


Drippings 


Hominy 


Bry (B-42.2) 


Lard 


Kaffir corn 


li pepper 


Suet 


Macaroni 


cory 
ves 


Bacon (A-0.8) 


Oats, rolled (A- 3) 


Vegetable Oils 


Oatmeal (A-3) 


umbers ( B-45.5) 


Salad oils 


Popcorn 


idelion 


Cottonseed oil 


Potato flour 


iive 


Cocoanut oil 


Rice flour (A-2.7) 


lie 


Maize oil 


Rye 


ens — 


Olive oil 


Sago 


eet tops 

urnip tops 

our or narrow dock 


Peanut oil 


Tapioca flour 




Whole wheat (A-3) 


Nuts 


Wheat flour (A-2.7) 


'seradish* 




Graham flour 


e 


Almonds (B-1.8) 


Whole wheat flour 


tuce (B-38.6) 


Beechnuts 




stard 


Hickory nuts 


Breads 


t 


Pecans 


Cakes (A-2) 


sturtiums — stems, leaves, 


Walnuts 


Pastry 


owers 


Ripe olives (B-18.8) 


Puddings of grain flours 


^es, ripe (B-18.8) 


Avocado pear 


Dextrinized foods 


ons, young, raw (B-3.1) 

sley 

pers 

iish (B-9.8) 


Ice cream, plain 
Ice cream and nuts 


Chestnuts, roasted 
Corn flakes 
Grapenuts 
Toasted corn biscuit 


nain 




Peanuts, roasted (A-7) 


nach (B-113) 
rel 




Shredded wheat (A-3.3) 




Zweibach 


ss chard (B-41.1) 




Triscuits 


natoes* (B-24.5) 




Waffles, crisp 


"nips, small (B-7) 




Beans, dried (B-5) 


tercress 




Peas, dried (B-1.5) 

Lentils (A-1.5) 

Peanuts, peanut butter 

Chestnuts 

Potatoes, Irish (B-8.6) 

Potatoes, sweet (B-5.4) 

Yams 

Pumpkin (B-5.7) 

Squash (B-6.1) 


h Starches — Group III — 




Bananas (B-5.6) 


tion of the blood. 






normal blood. 






13). 






kfast or lunch. 




Copyrighted. 1919. 



VEGETABLES 

Average percentage Mineral Salts in one-pound portions. 






a 

.2 

'm 
<P 

CO 
&c 



S9, 



•So 



o 

ft 



o 



o o 



-M o 



o w 



Seeds — 

Barley 025 

Buckwheat 02 

Cornmeal 015 

Corn, Green 008 

Oats 13 

Rice 012 

Rye 07 

Whole Wheat 061 

Patent Flour 

Beans — 

Dried 22 

String 075 

Peas — 

Dried 14 

Green 04 

Lentils 12 

Fruits — 

Cucumber 022 

Eggplant 

Melons — 

Musk 024 

Water 02 

Pumpkin 03 

Squash 02 

Tomatoes 02 

Olives, Ripe 17 

Flowers — 

Artichoke, French 

Cauliflower 17 

Leaves — 

Dandelion 

Endive 14 

Lettuce 05 

Mustard 689 

Parsley 

Romain 

Spinach ; 09 

Watercress 26 

Brussels Sprouts 

Cabbage 068 

Stems — 

Asparagus 04 

Celery 10 

Rhubarb 06 

Bulbs- 
Garlic 

Leeks 08 

Onions 06 

Roots — 

Beets , .03 

Carrots 077 

Horsera-dish 13 

Parsnips 09 

Radish 05 

Turnips 089 

Tubers — 

Potatoes — 

Irish 016 

Sweet 025 

Peanuts 10 



.10 
.08 
.13 

.055 

.212 

.045 

.22 

.213 



.25 
.043 

.24 
.07 
.05 



.015 



.020 

.02 

.015 

.01 

.017 

.01 



.02 



.02 
.01 
.430 



.026 



.033 

.034 

.065 

.07 

.02 

.028 



.036 
.02 

.28 



.35 

.16 

.17 

.137 

.458 

.084 

.60 

.519 



1.40 
.28 

1.06 

.30 

1.75 



.17 



.283 

.09 

.08 

.05 

.35 



l.S 



.27 



.45 
.42 
.917 



.53 
.47 

.85 



.04 

.04 

.03 

.05 

.109 

.028 

.04 

.068 



.015 



.082 

.01 

.08 

.05 

.01 

.17 



.20 



.05 



.025 
.06 

.07 



.46 

.40 

.3 

.22 

.872 

.203 

.81 

.902 



1.14 
.12 



.08 



.035 

.02 

.17 

.08 

.059 

.03 



.14 



.15 .10 

.04 .09 

.076 1.729 



.13 

.07 



.09 



.01 .09 

.11 .10 

.03 .07 



.09 

.10 

.1 

.19 

.09 

.117 



.140 

.09 

.90 



.02 
.01 

.014 

.035 

.05 

.02 

.08 



.03 



.03 



.041 

.01 

.01 

.01 

.03 

.01 



.05 



.04 
.17 
.035 



.04 

.036 

.02 

.03 

.05 

.04 



.116 
.044 
.215 
.105 
.17 
17 



.022 



.014 

.007 

.02 

.026 

.02 

.025 



.085 



.03 
.06 .014 

.016 1.230 



.041 
.07' 



.04 
.025 



.015 
.022 
.18 

.05* 
.07 



.03 



.0013 

.0011 

.0008 

.0036 

.0009 

.004 

.0053 



.0070 
.0016 

.0056 
.0016 
.0086 



.0003 



.0008 
.0004 
.0029 



.0027 

.66i 



.0032 
.0011 



.0010 
.0005 



.0005 



.0006 
.0008 



.0006 
.0005 



2.6 
1.8 
1.5 

2.i 
1.4 
1.5 

1.0 
.5 

3.5 



2.9 
1.5 
5.7 



.4 

.5 

.3 

.3 

1.2 

.4 

.5 

3.4 



1.7 

.7 



4.6 



1.4 



1.1 
1.0 



1.5 
1.0 



.03 
.12 
.04 .243 



.0013 1.0 
.0005 1.1 
.0020 2.0 



Compiled from U. S. Bulletins by W. O. Atwater. 
Sherman. 



Chemistry of Food and Nutrition by Henry C. 



18 



FRUITS AND NUTS 

Average percentage Mineral Salts in one-pound portions. 



lo 
6S 



CO 
















^^ 












"Sl^ 




M 












13 








a>^ 




^ 








C7 


s 

.Ho 


O 

a 
on 


0) 

.s 

o 


Pi 


c 


In 


^V, 


-G^ 




O OJ 


o W 


mIz; 


M^ 


uo 


mm 


^^ 


Eh<J 



Sweet Fruits — 
Sugars — 



Apples 
Apricots 
Currants 
Dates . . . 

Figs 

Prunes . 
Raisins . 
Rhubarb 
Honey . . 



Acid Fruit- 



Apples 

Apricots 

Bananas 

Berries — 

Blackberries . 

Blueberries . . 

Cranberries . . 

Gooseberries 

Huckleberries 

Raspberries . 

Strawberries . 

Cherries 

Currants 

Dates 

Figs 

Grapes 

Grapefruit .... 

Lemon 

Limes 

Oranges 

Peaches ...... 

Pears 

Persimmons . . 
Pineapples .... 
Plums 



014 


.014 


.15 


.02 


.03 


.004 


.005 


.0003 


2.0 


014 


.018 


.28 


.06 


.06 


.003 






2.4 


.14 


.08 


1.0 


.1 


.3 


.06 






4.5 


10 








.12 


.003 






1.2 


299 


.145 


1.478 


.064 


.332 


.056 




.0032 


2.4 


06 


.08 


1.2 


.1 


.25 


.01 


.03 


.0029 


2.3 


088 


.15 


1.0 


.19 


.29 


.07 


.06 


.005 


3.1 


06 


.02 


.39 


.03 


.07 


.035 






.4 


005 


.03 


.5 




.04 


.03 




.6610 




.014 


.014 


.15 


.02 


.03 


.004 


.005 


.0003 


.3 


.018 


.018 


.28 


.06 


.06 


.003 






.5 


.01 


.04 


.50 


.02 


.055 


.02 


.013 


.0006 


.8 


.08 


.035 


.20 




.08 




.01 


... 


.5 


.45 


,015 


.05 




.02 










.024 


.001 


.09 


.013 


.03 




.008 


.0006 


.4 


.05 


.02 


.21 


.03 


.65 


.oi 








.035 


.025 






.07 






.0011 




.07 


.04 


.21 




.12 








.6 


.05 


.03 


.18 


.07 


.064 


.01 




.0669 


.6 


.03 


.027 


.26 


.03 


.07 


.01 




.0005 


.6 


.05 


.04 


.25 


.02 


.10 


.01 


.01 


.0005 


.7 


.10 








.12 






.003 


1.2 


.074 


.034 


.365 


.016 


.082 


.014 




.0008 


2.4 


.024 


.014 


.25 


.03 


.12 


.01 


.024 


.0013 


.4 


.03 


.02 


.17 




.04 


.01 




.0004 




.05 


.01 


.21 


.01 


.02 


.01 


.012 


.0006 


.4 


.08 


.02 


.42 




.08 


.04 








.06 


.02 


.22 


.01 


.05 


.01 . 


.6i3 


.0003 


.4 


.01 


.02 


.25 


.02 


.047 


.01 


.01 


.0003 




.021 


.019 


.16 


.03 


.06 






.0003 


.4 


.03 


.015 


.35 


.02 


.05 


.01 






.9 


.02 


.02 


.38 


.02 


.06 


.05 




.6665 




.025 


.02 


.25 


.03 


.055 


.01 




.0005 





Nuts- 
Acorns . . 
Almonds . 
Beech . . . 
Brazil . . . 
Butter . . . 
Chestnuts 
Cocoanuts 
Filberts . 
Hickory , 
Pecans . . 
Walnuts . 

Black . . 

English 



30 



.108 



35 



.237 



.20 



.44 



.03 



.03 



.87 



.20 



.77 



.005 



.01 
.25 



.01 



,135 



.068 



.195 



.002 



.001 



.0021 



1.1 

22.6 
.4 
2.2 
1.3 
1.1 



19 



PROTEIN OR MEAT FOODS 

Average percentage of food elements and fuel values in calories 



Name 



So 



Carbohydrates and 
Mineral Salts 



•qJo 



i: Ph 



Mo, 



100-Calorie Portion 
Average Helping 



Fuel Value 
Per Pound 



Fowl roast 

Rabbit roast 

Pigeon baked 

Fish baked 

Oysters stew 

Eggs in shell 

Milk- 
Whole 

Skimmed .... 1 14 cup 

Clabber 

Butter 

Cheese — 

Cream 

Cottage 

Nuts- 
Walnuts — 
English. . . 

Beef- 
Lean pot roast 

Fat broiled 

Mutton leg roast 

Pork-Ham. . . . broiled 



1.7 

16 

16 
3.0 
7.2 
2.7 

5.1 
9.6 



51 

22.22 

25.49 

61 

49 

36 

19 
37 



49 
9.76 
3.69 

39 

24 
64 

52 



33.60 0.50 



27 



.7 slice 4 in., 2i/^ in,, ^ in. 1016 calories 
1.17 

.93 

1.2 piece 3 in., 2^/4 in., 1 in. 

1.1 1% cup or 6-15 oysters 

1.0 1% eggs 



0.7 



4.06 0.75 



% cup 
1% cups 



550 calories 
222 calories 
672 calories 

1 qt. 675 calories 
1 qt. 358 calories 



0.9 


25 


72 


3 




piece 2 in., 1 in., % in. 


1965 calories 


3.2 


76 


9 


15 


•• 


51/^ tablespoonfuls 


1320 calories 


0.5 


11 


82 


7 


1.7 


8-16 nuts 


3200 calories 



2.0 


48 


52 


1.3 


31 


69 


1.2 


33 


67 


1.3 


29 


71 



1.0 slice 4 in., 3 in., 1% in. 709 calories 

1.0 slice 1% in., 114 in., % in. 1100 calories 

.8 slice 3 in., 3% in., Vg in. 874 calories 

5.5 slice 4% in., 4 in., % in. 1457 calories 



Compiled from United States Government Bulletins, Sherman, and Rose. 

GOOD GENERAL RULE TO REMEMBER 

Foods that go to make PURE, rich, normal blood — foods "Potentially Alkaline" — are: 

Spinach Apples 

Celery Milk 

Lettuce Beans when properly cooked, saving 

Cabbage all waters and using no soda. 

Carrots Peas 

Potatoes Lemon Juice 

Prunes Orange juice 

Onions Corn — entire grain 
Turnips 

— Hutchison and Others. 

Foods that give IMPURE blood unless combined with vegetables — cooked and raw — and ripe, raw 
fruit. An oversupply of the following foods give an acid condition to the blood and proves a builder 
of disease: 

All meats Rice 

Beef — lean Barley 

Fish Bacon 

Eggs Corn 

Oats Sugar 

Patent and pre- Sugared sauces 

pared flour foods 

When we eat bread, meat, potatoes, gravy, sugared sauces, jellies, jams, preserves, pickles, pie and 
cake at one meal we are laying the foundation for an acid blood condition, for loss of vital energy, and 
for disease in its many forms. There is a great need for all who value health as the first requisite of a 
successful, happy career to study the value of vegetables, properlj^ cooked — green, raw vegetables — and 
ripe, rich, raw fruits. Grow them, know them, eat them. 

Few of our 100,000,000 people are rich, but we may all possess true wealth. Riches carry with them 
untold obligations, worry, ofttimes the least of happiness. Wealth is contentment. It is being satisfied 
with what we have, ridding ourselves of false estimates; setting up all the higher ideals — a quiet 
home; vines of our own planting; knowing a few books full of the inspiration of a genius; having a few 
friends worthy of being loved and able to love us in return; being able to enjoy a hundred innocent 
pleasures that bring no pain or remorse; having a devotion to the right that will never swerve — a simple 
religion empty of all bigotry, full of trust and hope and love — then to you this world will give up all 
the joy it has. 



20 



FATS 

Average percentage of food elements and fuel values in calories 



Carbohydrates and 



Name 



O tH 








Mineral Salts 






bJD o 


O 


w 








100- Calorie Portion Fuel Value Per 
Average Helping Pound 




^^ 






w 


!3 








lib. 


y2 




109 


.. 






1 tablespoonful 


3488 calories per lb. 


1 cup 


8 


8 


1736 










1744 calories per cup 


lib. 


% 




100 








1 tablespoonful 


4082 calories per lb. 


1 cup 


evs 




1575 










1575 calories per cup 


1 cup 


6% 




1575 








1 tablespoonful 


4082 calories per lb. 


1 cup 


7% 


i9 


791 




26 




1 tablespoonful 


836 calories per cup 


1 cup 


8 
% 




1914 
100 








1 tablespoonful 
1 tablespoonful 


3828 calories per lb. 


lib. 




21.0 


54.9 


17.3 




2.0 




3030 calories per lb. 


lib. 




21.9 


57.4 


13.2 




3.5 




3075 calories per lb. 


1 lb. 




15.4 


67.4 


11.4 




2.1 


12 nuts 


1145 calories per lb. 


1 cup 


5% 


60 


990 


26 




1.9 


3 2 nuts 


3238 calories per cup 




.5 


11 


82 


7 




1.7 


8 to 16 nuts 


3200 calories per lb. 






1.7 


25.9 


4.3 




3.4 




1166 calories per lb. 




.5 


13 


87 






5.1 


4 to 5 small slices 


2836 calories per lb. 




.. 


2.2 


17.3 


4.4 




1.4 




854 calories per lb. 



Butter 

Butter 

Cottolene 

Cottolene 

Crisco 

Cream 

Lard 

Olive Oil 

Peanut Oil 

Almonds 

Beechnuts 

Hickory Nuts. ... 

Pecans 

Walnuts, English. 

Olives, Ripe 

Bacon 

Avocado Pears. . . 



Compiled from U. S. Bulletins. 
Rose. 



'Food Products," Sherman. Macmillan Co. "How to Feed a Family, 



The amount of heat given off by a food product during the process of digestion is termed a calorie. 
A calorie is the quantity of heat which will raise the tempera-ture of one gram of water — fifteen grains 
— one degree Centigrade. It is the unit of measure for fuel values of all food. When a food is completely 
digested the same amount of heat is produced in the body as if it were burned outside the body: for 
instance, one tablespoon of butter represents an hundred caloric portion — the amount of this particular 
food required to raise the temperature one degree if it is perfectly digested. The digestive process depends 
entirely upon the combinations of foods, the preparation and the proportion taken. Digestion goes for- 
ward without the least thought on our part if the food is taken in its pure natural state, perfectly pre- 
pared — by proper cooking and thorough mastication — chewing until every particle is in a liquid form. How- 
ever, all food must be used in moderation, otherwise our best and purest foods aid in poisoning the 
body by retarding the digestion of other perfectly good food. Butter in its natural state is easily and 
entirely digested. One and a half to two ounces daily is the greatest of plenty of this pure food. It is 
almost pure carbon — producing heat and energy. Pure fats are neutral foods, and will combine with all 
food groups. 

In the meat foods, proteins and fats are mostly found in combinations, but do not forget that there 
are vegetable proteins as well as animal proteins. The whole grain foods, dried beans, peas and lentils 
furnish high value in protein, all of which are tissue-builders, hence their classification under the head- 
ing. Rich Foods. A good general rule to remember is: 

Meat and fish contain about 20% proteins. 

Eggs contain about 12 to 14% proteins. 

Milk contains about 3 to 5"% proteins. 

Cheese contains about 18 to 35% proteins. 

Nuts contain about 10 to 30% proteins. 

Whole grain foods or cereals contain 8 to 16% proteins. 

Dried beans, peas, lentils and peanuts contain 20 to 25% proteins. 

Potatoes, fresh, contain 7% proteins. 

Potatoes, stored, contain 2% proteins. 

Other vegetables, less. 

Our best authorities say suflacient protein supply should be two to three ounces per day. One- 
half ounce protein is roughly contained in the following: 

Meat, without bone, two and one-half ounces. 

Fish, without bone, two and one-half ounces. 

Eggs, two. 

One pint of milk, whole or skimmed. 

American cream cheese, cube one and one-fourth inch. 

Cottage cheese, one-fourth cup. 

Cooked cereal, two and one-half to three cups. 

White bread, six slices, average size. 

Beans (baked), one and one-half cups. 

The woman of today must fit herself to meet the problems of the future. If she accepts the won- 
derful opportunity given her by the Department of Agriculture — free knowledge of every phase of food 
and its relation to the home, and acquaints herself with the excellent articles in our leading magazines, 
the greatest gain will be hers. Every child is learning the wonders of growing things. Boys and girls 
alikeknow that a meat food should be combined with one or more non-starchy vegetables, one or more 
salad vegetables and rich, ripe fruit; that we should never serve more than one starchy food at a meal, 
with its corresponding group of non-starchy vegetables and salad vegetables, accompanied by one or 
more fats to assist the digestive process. It is the imperative duty of every woman to know these simple 
combinatfons that the home and the schools may work in harmony in the great Reconstruction Work. 
This is the testing time, and she who masters these simple natural laws and brings her family gradu- 
ally to live in accord with them will be a leader. All diet specialists tell us a change from our present 
diet should be gradual, within two or three weeks, by substituting a similar menu, as given for break- 
fast, then a lunch, then dinner, worked out from the combinations given. The center page emphasizes 
the important part vegetables should have in the daily fare of every family. Let every mother, every 
homemaker, rather than pall attention to the changes, keep her secret and watch the gain in renewed 
bodily vigor, the mental 'alertness and increased interest in all the great work of the. hour by each mem- 
ber of her household. The reward is well wortt the experiment. Hot breads, pies and cake will soon 
claim little of her time, and there will be less need to intrust the feeding of the family to an unskilled 
and disinterested party. The boys and girls will soon find mother's kitchen a'Ud the garden the most 
interesting laboratory in which to test out the facts learned at school. 



21 



STARCHES 

Average percentage of food, elements and fuel values In calories 



Carbohydrates and 



Name 



o s- 









Mineral Salts 


100-Calorie Portion 


Fuel Value 


S5f^ 






fl - 




or 


Per 






m 


S?n 


■^ u 


Average Helping 


Pound 


►> =^ 




a 


-2 3 


M O 






(>o 


Q^ 


fe 


m m 


<a 






8 


16 


23 


697 


2.6 


% muffin 


1603 calories 




6.4 


1.2 


77.9 


1.8 




1577 calories 


1.0 


8 


30 


62 


1.5 


piece 21/2 in., 1 in., 1 in. 


1620 calories 




10.7 


5.0 


78.7 


1.3 




1826 calories 


9 


13 


2 


12.6 


.5 


% cups 


1608 calories 


1.2 


12 


24 


64 


1.8 


% muffin, 1 egg 


1811 calories 


7.9 


17 


16 


67 


2.15 


1 cup 


1811 calories 


4.0 


9 


1 


90 


.4 


% cup 


1591 calories 




13.6 


2.0 


71.5 


1.5 




1626 calories 


5.2 


15 


2 


83 


1.3 


1 cup 


1625 calories 


1.3 


14 


6 


80 


.5 


2 slices, 3 in., ZVz in., 31/2 in. 


1625 calories 


1.4 


14 


6 


80 


1.8 


3 slices % in., 2 in., 3^^ m. 


1189 calories 


1.4 


16 


3 


81 


1.0 


2 slices, 21/2 in., 2% in., 1/4 in. 


1113 calories 


1.1 


7 


21 


72 


2.9 


piece 1 in.,1% in. ,2 in. 


1198 calories 


0.7 


11 


21 


68 


1.8 


% cooky, 3 in. diam. 


1625 calories 


1.6 


3 


41 


56 


1.8 


sector lYz in., pie 9 in diam. 


1233 calories 


2.2 


12 


27 


61 


.6 


V4: cup 


830 calories 


1.0 


6 


4 


90 


2.6 


ll^ cup 




1.0 


12 


2 


86 




3 tablespoonfuls 




4V. 


125 


420 


118 


2.0 


20-24 single nuts 


2490 calories 


0.9 


14 


35 


51 


•• 


% waffle, 6 in. diam. 




2.2 


13 


43 


44 


1.7 


% slice 


1385 calories 


2.7 


21 


18 


61 


2.1 


Vs cup — 583 calories 


1564 calories 


2.7 


18 


37 


45 


2.9 


T tflblespoonful 


1612 calories 


IV?. 


187 


17 


471 


1.5 


1 cup 


1612 calories 


8.5 


12 


10 


78 


.7 


V2 cup (cob — 2 ears) 


4 93 calories 


8.0 


11 


1 


88 


8.1 


1 medium 


'"9 calories 


8.1 


7 


48 


45 


1.5 


% cup scant 


493 calories 


5.5 


5 


6 


89 


.8 


1 large 


447 calories 



Barley Flour one cup 

Buckwheat Flour. 

Cornmeal bread 

Popcorn 

Hominy Grits one cup 

Oatmeal muffins 

Oats, Rolled steamed 

Rice steamed 

Rye 

Macaroni cooked 

Wheat Flour loaf 

Graham Flour loaf 

Whole Wheat 

Flour loaf 

Bread, Ginger 

Cakes, Oatmeal. . cookies 

Pastry apple pie 

Pudding rice 

Corn Flakes heated 

Grapenuts heated 

Peanuts, 

Roasted one cup 

Waffles crisp 

Bread, 

Toasted brown 

Beans, Dried baked 

Peas, Dried stewed 

Peas, Green one cup 

Corn, Green stewed 

Potatoes baked 

Potatoes mashed 

Bananas raw 



Compiled from U. S. Bulletins. "Food Products," Sherman. Macmillan Co., New York. $2.25. "How 
To Feed a Family," Rose. Macmillan Co., New York. $2.10. 



Let us use our favorite cook book and familiar recipes in making use of the substitutes. Quick 
"breads have proven most satisfactory to solve the bread question. One-half cornstarch or tapioca flour 
with barley, corn or oat flour for cakes has given good results. Rice flour makes flne pastry and waf- 
fles. Mashed potatoes may be used in muffins and cakes. Peanut oil, cottonseed or maize oil give ex- 
cellent results for the shortening and salads. Honey and syrups open an interesting study for the 
sweets, but remember less liquid is then required. 

It must be remembered that measures are not accurate and that more uniform results may be 
secured by weighing. For accuracy in the substitution of the various flours you will find the following 
table of much assistance. — U. S. Food Administraton. 

EQUIVALENT WEIGHTS AND MEASURES 



Unit 



1 Cup 



Ozs. 



1 
2 
3 

3% 
4 
5 
6 
8 
10 



Wheat Flour 



Bread 



4 Oz. 
113 Gr. 



Cup 



¥4 
1/2 
% 
7b 
1 

iy4 
1V2 
2 
2V2 



Pastry 



31/2 Oz. 
100 Gr. 



Cup 



V4( + ) 

y2(+) 
ysC-) 

1 

IVs 

1%(+) 
1%( + ) 
2V4 
21i 



Barley 



Substitutes 



Ground 

Rolled 

Oat 



Corn 
Flour 



Oat Flour 
and 
Fine 
Cornmeal 



Rice Flour 

Buckwheat 

and 

Coarse 

Cornmeal 



2% Oz. 


3y2 Oz. 


4 Oz. 


4y2 Oz. 


4% Oz. 


76 Gr. 


98 Gr. 


109 Gr. 


125 Gr. 


133 Gr. 


Cup 


Cup 


Cup 


Cup 


Cup 


% 


y4(-f) 


y4 


y4(-) 


%(-) 


% 


y2(+) 


% 


y2(-) 


%(+) 


IVs 


%(-) 




%(-) 


Yf 


IV3 


1 


% 


%(-) 


% 


iy2 


1% 


1 


1 (-) 


78(4-) 


lYs 


i%(+) 


IV* 




178 (-) 


2y4 


•i%(+) 


1% 


i%(+) 


1% 


3 


2% 


2 


178 


1%(+) 


3% 


2% 


2% 


2^( + ) 


2y4(-) 



( + ) Indicates generous measure. ( — ) Indicates a scant measure. 

22 



Eating is a chemical process. It is a series of steps toward the realization of health, effective 
service, and success in life. Toward this end man spends most of his time and livelihood. Food 
is the means to produce this ideal. The purpose of all food is to build new cells and tissues and 
repair the wornout parts; to supply renewed energy in all normal functioning of the different 
organs of the body. Everything we eat is either food or poison. Only that part that is digested 
and assimilated is food, all the extra proves a poison. The innocent, the most unsuspecting, most 
beloved of mortals are often the prey of food poisoning. The best the family can afford — all the 
"pure," refined, "standard," "pasteurized," "most nutritious," "ready-to-eat" preparations are pro- 
vided for our little ones. Could we see the long procession statistics would have us visualize — 
200,000 little white caskets — going annually from our homes, we would find reason to consider 
the simple standard. Natural foods, properly grouped, simply prepared and thoughtfully pro- 
portioned for each individual should be the daily concern of every mother. One of our 
dietitians tells us "love is a plain case of phosphorus and iron." The mother extracts these 
essential elements from the grains, vegetables and fruits and stores them for her babe. Should she 
be so unfortunate as not to be able to feed her babe by Nature's plan, then her duty is to supply 
these deficient properties in the diet of the well-fed baby. The sugars are abundantly supplied 
in carrots and beets, the iron in spinach and other green stuff, the phosphorus in whole grain 
foods and the purest of milk. Disease in every form is caused by an acid condition of the blood. 
Children should be taught in their earliest months to take fruit juice, alternating with regular 
food and to eat vegetables — roots, tubers, and leafy vegetables. 

The present-day random mixing of miscellaneous starches, meats, acids and sweets has 
proven most disastrous. When all these chemicals are combined in the warm confines of the 
stomach fermentation results, and alcohol is manufactured no less than in the moonshiner's still. 
The effect upon the cells of the body is similar to that upon the brain when distilled liquor is 
taken — the boozy cells are no longer able to perform their proper functions and enervation, auto- 
intoxication must needs follow, leading to all forms of disease. Statistics tell us that but one- 
tenth of one per cent of our people are in perfect health. Let us remember our rich starchy 
foods — whole grains, dry beans, peas, lentils and potatoes, in most every instance contain a large 
percentage of protein ,a little fat and are high in starches or carbohydrates — hence, the only 
additional food needed is mineral salts from the vegetables and some fats. No other foods should 
be taken with a starchy meal. Man has become an omnivorous animal: he has come to think 
it necessary to eat everything within his reach. Our wealth in ready transportation, our cold 
storage methods give a bewildering list from which to choose. Herein lies the great danger, also 
our most wonderful opportunity. If we possess a knowledge of the chemical combination of 
food; a determination to make our food serve the body's needs; a will to eat simply and with 
moderation, then the greatest gain is ours. Woman's sphere in the future will be that larger 
field of dietetics from the standpoint of life in its manifold activities — effective service in every 
phase. She must know food, its production, use and conservation from the larger outlook. Our 
growing children know this — there is no alternative. How then may we hasten the good work? 

Let us remember it is the whole-seed-foods: — namely, all cereal foods — whole grain 
foods; beans, peas, lentils, dried or fresh; the green leafy vegetables (see 18th page for 
classification of vegetables and average mineral content of each); and milk, butter fat, 
egg yolk fat, vegetable fat, together with other good foods, which keep the body in perfect 
health. These foods should be used every day in some form in our meal planning. It is not 
necessary to have a great variety, simple foods properly chosen, thoroughly prepared, and thought- 
fully proportioned, always give the most nutrition, and build healthful bodies. It is not the price 
of milk, green, leafy vegetables — raw or cooked, and fruits that should be considered; they 
play such a vital part in the economy of the entire body that they cannot be eliminated if one 
values health. Health is most essential for effective service in any sphere of life. 

Goat jQilk has the same food value as cow's milk, however, one must accustom himself to 
the peculiar flavor. Children reared on this milk never notice any difference in flavor. Again it 
has been found by our best scientific experts that the goat is entirely free from tuberculosis, 
while one-tenth of our cows are so infected. Goats m'ake nice pets, a garden gives the most 
healthful exercise, and the growing of fruits brings one face to face with the Creator and his 
marvelous works. 



23 



VEGETABLES 

Average percentage of food elements and fuel values in carlories. 



Carbohydrates and 
Mineral Salts 

Name f^ | S S | I £ o 

O^ U >0 Hi fa Oi 'Jl <o. 

Asparagus stewed 15.9 32 8 60 . . .8 

Beets, Small stewed 7.7 14 2 . . 84 1.6 

Cabbage shredded 11.2 20 9 71 .. 1.0 

Carrots, Small stewed 10.1 10 5 .. 85 1.0 

Cauliflower stewed 11.5 23 15 62 .. .7 

Corn, Green on cob 9.0 12 9 79 . . .7 

Eggplant baked .. 1.2 .3 5.1 .. .5 

Kohlrabi 2.0 .1 5.5 . . .. 1.3 

Peas, Green stewed 2.7 18 37 45 .. 1.5 

Spinach boiled 21.0 12 8 80 .. 1.4 

Squash as 

purchased .. 1.4 .5 9.0 .. .8 

String Beans stewed 8.5 22 7 71 . . .9 

Swiss Chard stewed .. 3.2 .6 5.0 .. 1.6 

Onion cooked 1.2 1.8 . . .. .. .9 

Beet Tops .. 2.2 3.4 3.2 .. 1.7 

Celery raw 19.1 24 5 71 .. 1.0 

Cucumbers raw 23.5 19 12 69 .. .5 

Dandelion stewed .. 2.4 10 10.6 .. 4.6 

Lettuce raw .. 1.2 .3 2.9 .. .8 

Olives ripe .. 1.7 25.9 4.3 .. 3.4 

Peppers dried .. 15.5 8.5 63.0 .. 8.0 

Radi.sh^s raw 12 18 3 79 .. 1.0 

Turnip Tops stewed .. 4.2 .6 6.3 .. 2.2 

Compiled from U. S. Bulletins, Sherman, Rose. 



100-Calorie Portion 
Average Helping 



Fuel Value 
Per Pound 



20 tips 8 in. long 

4 beets 2 in. diam. 

5 cups 

4-5 carrots 3-5 in. long 

1 small head 

2 ears 6 in. long 



y2 cup scant 
21/2 cups 



2^4 cups, in in. piece 



4 cups, 14 in. pieces 

21/^ cucumbers 7 in. long 



2 large heads 



doz. red-button 



213 calories 
180 calories 
143 calories 
205 calories 
138 calories 
459 calories 
127 calories 
140 calories 
525 calories 
252 calories 

209 calories 

94 carlories 

173 calories 

237 calories 

84 calories 

79 calories 

277 calories 

87 calories 

1166 calories 

1771 calories 

133 calories 

140 calories 



There are too many good things missed by being a faddist. The vegetarian loses the richness 
of the meat foods; the fruitarian loses all the good values of both meat and starchy foods; the 
yeastfree eater loses the richest whole grain foods; the "raw-fodder" man loses the life-giving 
minerals in our beautiful salads; while the "faster" consumes daily much of the stored-up values 
in his own body. Know the Food Groups I, II, III, IV, V and VI, and choose with moderation for 
your own particular needs. One's age, occupation, and the climatic conditions must be taken 
into account. The thorough mastication of every mouthful is most important. The chewing of 
all food until every particle has become liquid in form is necessary that the full benefit of all 
the delicate juices and flavors may aid in the assimilating processes. Regularity in the taking 
of our food, careful combinations, moderation in eating, and thorough mastication serve better 
than any novel theory or revolutionary change. 

A great dietitian tells us: 

"Eat only when hungry. 
Thoroughly masticate all food. 
Be moderate in your eating. 
During acute illness, fast." 

Read J. H. Tilden's "Food," 2d ed., Denver, Colorado, $2.50. 



Vegetables are Nature's great harmonizing medium; they enrich the diet and give valuable forms of 
food; their principal properties lie in their mineral content which is necessary for the building of the 
bodily structure and maintaining the alkalinity of the blood. Their bulkiness stimulates the action of 
the intestines as well as causing the appetite to be quickly satisfied, and their aromatic properties in- 
crease the flow of the digestive juices. They are Nature's best cleansers and regulating agents. These 
may be classed as seeds, fruits, leaves, stems, roots and tubers. They should hold the center place in 
all food combinations, harmonizing with all the groups. Let us remember that it is not what one eats 
but what is digested and assimilated that gives health and vigor to our bodies. Let us learn how and 
what to eat; let us not disregard Nature's laws, for then do we "dig our graves with our teeth." When 
we mix our foods in accord with the present-day custom, meats, starches, acids and sweets promis- 
cuously, we must face the unchanging law of Cause and Effect. In whatever profession you may be 
your success depends entirely upon the food you eat. A machine stuffed with an oversupply of fuel 
will soon refuse to go. Our bodies are the most wonderful pieces of machinery. Whenever we feel 
dull or unambitious we may be most sure we have crowded our digestive machinery. Fast one day on 
a single kind of fruit and water and see how much bluer the skies become; evening zephyrs are audible. 
After such a day, or days, one is even ready to arise with the sun. We get a new vision of life. Re- 
member, man is built around his alimentary tract; if every part of that thirty-two feet of tubing is 
playing well its part, receiving and sending a normal, life-giving blood stream daily to the millions of 
indi\idual cells, all goes well. Our life amd work depends entirely upon what we allow to pass our lips. 
It is a problem of individual initiative; each person is a law unto himself. One may eat and grow fat, 
another eats and grows thin. Others eat and become sick. Many eat and grow strong and well. Radical 
changes in diet are unwise. The safest way is to remember the combinations of food groups. Never was 
the opportunity so great as the present to try the experiment in carefully reducing the quantity and 



24 



changing the diet along the lines indicated. Our leading dietitians tell us if our bodies were to be the 
criterions in a decided change they would reconstruct these combinations to read thus: 

One meat food. 

One cooked non-starchy vegetable. 

One raw salad vegetable — leafy vegetable. 

One ripe, raw fruit. 

And here let us state in many cases raw fruits and raw vegetables cannot be combined, for the body 
often refuses to combine rough vegetable fibre and strong mineral salts always found in raw vegetables 
with the juices of the raw fruit. Each must meet his individual needs. Whenever one feels stimulated 
and full of vital energy after having partaken of food he may be sure that is an expression of joy 
for the wisdom of that individual mind. Again, most bodies would have us interpret the second 
combination thus: 

One starchy food. 

One cooked non-starchy vegetable. 

One leafy vegetable. 

One fat. 

Could there be anything more simple, more easily prepared, more economical in these strenuous yet 
wonderful days? Let us return to the frugal fare of our forefathers; then how great shall be our in- 
heritance, favored as we are with all the conveniences and advantages of the greatest of all ages. 

Remember, green vegetables dried contain all the valuable minerals. They can be restored to normal 
condition by soaking twelve to twenty-four hours. 

Vegetables are the great solvent factor in all foods. Both cooked and raw, they are much needed 
in the daily dietary for health. The organic salts are present in all plant foods if these be used in their 
natural state with the simplest cooking and little seasoning. Whole grain foods, vegetables and fruits 
furnish abundant supply. Much ill-health and mal-nutrition come from a lack of these vegetable foods. 
The bones call for calcium. Blood is renewed only when iron is present. Did you know one drop of 
blood contains more corpuscles than all the stars we see in the sky? These unnumbered cells get their 
food from the mineral salts in solution throughout the blood stream. The patent flour products, ready- 
to-eat foods are deficient in these minerals and the body's processes are suspended when we continue the 
use of such foods. We are given warnings — go cautiously, proclaims the yellow tongue — a dull eye, 
aches and pains are sure to follow. 

The gastric juice depends upon chlorine for its essential hydrochloric acid. Phosphorus, potassium, 
sulphur, sodium, and magnesium are indispensable in the functioning of the entire organism. There are 
small quantities of silica, manganese, arsenic and florine required in the less yet subtle operations. 
Phosphorus, potash, lime and iron are the most essenial. All natural foods contain some of these minerals, 
some foods contain all of them. Oxygen we get from breathing plenty of pure fresh air and drinking pure 
water. Carbon from the fats and oils, starchy foods and fruits. Hydrogen is found in the air we breathe, 
the water we drink, our foods, hydrocarbons, fats and carbohydrates — starches, sugars, mineral salts. Ni- 
trogen we get mainly from the Rich Food groups — proteins — Meat Foods and Starches, GROUPS I and 
III. Calcium is contained in veal (traces in meats), milk, eggs, whole grain foods, lentils, beans, peas, 
radishes, asparagus, spinach, most fruits (excepting the apple), and hard drinking water. Phosphorus 
is found in both animal and vegetable foods. Animal foods — cheese, mutton, white cheese, eggs, beef 
(barley meal), milk, pork; vegetable foods — whole barley meal (milk, pork), chestnuts, potatoes, cabbage, 
turnips, carrots. Phosphorus cannot be overrated as a building agent. It is found in the nucleus of grow- 
ing cells, an essential element in the bones, and the nervous system. Sulphur has antiseptic properties 
and defends the body against disease breeding bacteria. Cabbage, leeks, onions, egg yolk, and about 
one-eighth of the total mineral content of fruits contain much sulphur. Sodium occurs as chlorine- 
sodium chloride or common salt. Some authorities say it enters the body and leaves it without apparent 
change, possibly aiding in stimulating the gastric juice if used in moderation. Natural foods contain 
sufficient sodium chloride to supply the body's needs. In combination with other chemicals the propor- 
tions run thus: In veal there is one part sodium to four parts potassium; in milk, one part sodium to 
eight parts potassium; in wheat, one part sodium to twelve parts potassium; in potatoes, one part sodium 
to thirty parts potassium; in peas, one part sodium to forty-four parts potassium. Figs, strawberries and 
apples are rich in sodium; gooseberries, prunes and peaches have less; most fruits contain a little. The 
potassium content is high in all fruits except strawberries. Iron is found in beef, veal, white fish, milk, 
cheese, egg-yolk, whole grain foods — corn, oats, rice, wheat, white beans, peas, lentils, potatoes, green 
leafy vegetables, apples, strawberries, gooseberries and prunes. Strawberries contain twice as much iron 
as the prune or milk. Magnesium occurs in veal, meats, milk, eggs, whole grain foods, beans, peas, len- 
tils, radishes, asparagus, spinach, and many of the vegetables. Silicon, manga^nese, florine and iodine each 
play their own little, yet essential, part. We get iodine from fish foods — herring, mussels, salmon, cod 
and oysters. Silica and fiorine from whole grain foods and vegetables. The following is of interest as 
an illustration of the chemical changes brought about in our body: Iron in the blood unites with the oxy- 
gen in the lungs, where it burns up the waste substances so dangerous to life, thus the oxydizing proc- 
esses in the tissues produce carbonic gas. This gas is then taken up by the sodium and discharged 
through the lungs as carbon dioxide. Sodium besides helping the oxygen must in turn be helped by the 
iron. Calcium assisted by phosphorus, magnesium, silica and florine, builds the bones, teeth and white of 
the eye. Defective teeth show insufficient calcium phosphate and calcium carbonate — refined grain foods are 
wanting in these essential mineral salts. We know whole graan foods in place of "milled" wheat, natural 
rice instead of "polished" rice, whole barley meal, and pure oats without the "prepared," steamed, rolled 
process added is best. The present-day refining processes remove about three-fourths of the mineral 
salts from our daily bread. When the phosphorus is thus removed from our foods an increased lime 
deposit is given in the lungs, leaving an "alkaline field," in which germs thrive. Remember, impover- 
ished tissues are the feeding ground of all bacterial life. Sanitation, sanitary food factories, health boards 
are blessings of the present day; but the dreaded scourges — tuberculosis, typhoid fever, appendicitis, 
adenoids and most other ills — are caught at the table when refined foods and miscellaneous mixing are 
the rule. 

Silica influences the nervous system. Sulphur and silica aid in the growth and health of the hair. 
Animals must have foods containing these organic salts or they lose their covering and die. Foods from 
which the natural sulphur and silica are taken leave free sulphuric acid in the intestine, which abstracts 
basic elements from the intestines and tissues, impairing and destroying them. 

Potassium, sodium, magnesium, iron, phosphorus, sulnhur, silica and chlorine are essential for build- 
ing new life, hence the expectant mother should ha^'e the whole grain foods thoroughly cooked — three 
to twelve hours in the Fireless Cooker best — a little butter fat, non-starchy vegetables cooked and green 
salad vegetables, alternating with milk and fruit, and fruit alone as lunch or evening meal. 

The above items have been gathered through years of study from the best authorities. 



25 



SWEET FRUITS— SUGARS 

Average percentage of food elements and fuel values in calories. 



Name 



O i- 
^ 0) 



on cj 
P 



Carbohydratesand 
Mineral Salts 



< a 



Average Helping 
100-Calorie Portion 



Fuel Value 

Per Pound 

Dried 



Apple 

Apricots 

Currants 

Dates 

Figs 

Prunes 

Raisins 

Rhubarb 

Oranges, Sweet. 
Apples, Ripe. . . . 
Grapes, Sweet. . 

Honey 

Molasses 

Syrup, Maple . . . 
Syrup, Corn .... 
Sugar, Brown . . 
Sugar, 

Granulated. . . 

Chocolate 

Chocolate, Milk. 
Cocoa 



baked 

sauce 

stewed 

stewed 

stewed 

stewed 

stewed 

stewed 

raw 

raw 

raw 



pure 



2.3 
2.7 
6.2 
1.1 
1.1 
2.8 
1.1 
15.27 
9.5 
.4 
4.9 
1.1 
1.2 
1.2 
1.5 
0.9 



0.9 
1 cup 9.0 

sweetened 0.7 
1 cup 9.0 



96 

94 

89 

91 

94 

98 

88 

89.3 

91 

14.2 

SO 

99 

97 

97 
100 
100 

100 
76 
35 
76 



2.4 

l!3 
1.2 
2.3 
3.4 



3.2 
3.2 



^2 large apple 

\ cup 

114 cups, fresh 

3-4 dates, unstoned 

11,2 large figs 

2 prunes, 2 teaspoonfuls juice 

V4 cup 

large bowl 

1 large orange 

] large apple 

1 large bunch 

1 tablespoonful 
1^2 tablespoonfuls 
l^i tablespoonfuls 
1^4 tablespoonfuls 

2 tablespoonfuls 



2 tablespoonfuls 
.2 1/2 cup scant 

piece 214 in., 1 in., % 
.2 3/5 c-D 



1318 

1260 

1459 

1575 

1437 

1368 

1562 

105 

233 

285 

437 

1480 

1300 

1295 



calories 
calories 
calories 
calories 
calories 
calories 
calories 
calories 
calories 
calories 
calories 
calories 
calories 
calories 



1723 calories 

1814 calories 
2772 calories 
1865 calories 
2256 calories 



Compiled from tables in U. S. Bulletins, Sherman and Rose. 



II we read our tables showing the percentages of food elements in the edible portions of 
grains, vegetables and fruits in the simple language of Prof. McAlpine their meaning will be of 
greater value; for instance, he describes an apple in the following manner: "Suppose an apple 
be the size of a large breakfast cup and into this cup you put nearly half a pint of water and 
stir into it half teaspoonful of concentrated food like that contained in an egg: of fatty stuff like 
butter — a little less than half a teaspoonful; of both cane and grape sugar, two tablespoonfuls; of 
mineral matter, as much as will lie on a sixpence; of acids, a little more than a teaspoonful; of 
skin and core, a little more than two-thirds of a teaspoonful. By this analysis you will see that 
an apple is not a luxury, but a food product of great value." 

In all food-forms water plays a most important part. The average amount varies from ten to 
ninety per cent; for instance, the water content in butter is very low while in watermelon it is 
very high. This water in the fruits, vegetables and milk is the purest and contains the most 
valuable mineral elements in solution. From this source the corpuscles of the blood must get 
much of their nourishment. Upon these blood cells all life's activities depend. Let us remember 
the "PROTECTIVE FOODS" are milk, butterfat, egg-yolk fat, vegetable fat, green leafy vege- 
tables — raw or cooked, whole seed foods, whole cereal foods, beans, peas, lentils dried or fresh, 
and fresh ripe fruits. Use one or more of these at every meal. They contain vital properties 
of food for the old, middle aged, and young alike. 



26 



"He is not worthy of the honey-comb, 
Who shuns the hives because the bees harv^e stings"- 

— Shakespeare. 



Which shall it be sugar or sugars? Sugar means all substances which may be reduced 
by the digestive processes into the simple sugars, giving energy and vitality. All grains, veg- 
etables and fruits contain notable quantities of sugars. Sugar as we know it on the table, and 
the sugar our body calls for are entirely different things. The one stimulates and enervates, 
the other vitalizes the entire digestive process. Sugar in its refined form is a foodstuff of mod- 
ern times. The ancients used it as a medicine, later they used it on special feast days. India 
is the native home of the sugar-producing cane. Mention is made of it in the sacred books of 
the ancient Hindos and Chinese. About the tenth century A. D. sugar cane was carried west- 
ward by the Arabs to the valleys of the Tigris and Euphrates. The Moors introduced it into 
Spain, and the Spaniards carried it and its products to America. In 1492 sugar was selling in 
London for $275 per hundredweight. Today it is considered a necessity in every home. 

During the world war the call came for us to eliminate sugar and candy from our food in 
order that our government might be able to send the concentrated foods to those bearing the 
heaviest burdens and hardships of the war, as it relieved fatigue and furnished heat with the 
least expenditure of nerve energy. Our government did not ask an untried thing. Rather, we 
were requested to seek sweets of true food value. For centuries man lived, thrived, reached the 
highest type of development, without a knowledge of the existence of sugar as we know it. 
Honey, known and used since the earliest times by all people, possesses the properties of a 
perfect sweet, at the same time it is produced with the least economic outlay. In using honey, 
molasses or syrups, the general rule is to use one and one-fourth the amount the recipe calls 
for in sugar. However, much depends upon what you are making, the flours, amount of liquids 
used and the tastes of your individual group. Test it out for yourself; real pleasure in cooking 
comes when one finds things lo be true by actual experience. By comparing the food elements 
in the accompanying table, one readily sees all plant values are lost in the making of refined 
sugar; hence, those who insist upon using white granulated sugar and candies are getting a 
substance devoid of everything of a nutritive character, peculiar to the carbohydrate foods. Su- 
gar in this form is a deceptive food, a stimulant. In Nature's plan there is always a reckon- 
ing made, loss of digestive power, fermentation, enervation and all the attending ailments. The 
habit of pleasing the appetite has become our national menace, a habit indulged in by almost 
everyone. We eat anything at all times, in all places. Much eaten, more wanted, the result 
being discomfort rather than pleasure. Refined foods are civilization's greatest bane. 

Nature prepares for us apples and oranges; man makes candy. 

Nature grows grapes and raisins; man makes wine. 

Nature yields corn for bread; man makes whiskey. 

Nature gives us cane and beets; man makes sugar. ' 



Read F. C. Howe's "High Cost of Living," Scribner's Sons, New York, $1.75. 



27 



ACID FRUITS AND ACID VEGETABLES 

Average percentage of food elements and fuel values in calories 



Name 









Carbohydrates and 




Common 
Measure 

Cooking 








Mineral Salts 








'3 
1 


M 

1 


m m 


< ft 


100-Carolies Portion 
Average Helping 


Fuel Value 
Per Pound 


fresh 


7.5 


3 


5 


92 


2.0 


1 large apple 


285 calories 


fresh 


2.7 


4 


2 


94 


.5 




263 calories 


stoned 


4.5 


5 


9 


86 


.6 


1 cup 


354 calories 


fresh 


6.2 


11 




89 


.7 


1% cups 


259 calories 


fresh 


4.9 


5 


15 


80 


.5 


1 large bunch 


437 calories 


fresh 


11.4 


4 


15 


76 


.5 


3 large lemons 


201 calories 


fresh 


9.5 


7 


2 


91 


.5 


1 large orange 


233 calories 


fresh 


10.5 


6 


3 


91 


.4 


3 medium sized 


188 calories 


fresh 


6.3 


4 


6 


90 


.4 


2 medium sized 


288 calories 


fresh 


8.2 


4 


6 


90 


.3 


2 slices 1 in. thick 


196 calories 


fresh 


4.4 


5 




95 


.5 


3 to 4 large ones 


383 calories 


fresh 


5.3 


10 


14 


76 


.6 


1% cups 


247 calories 


fresh 


9.0 


10 


14 


76 


.6 


IVs cups 


177 calories 


fresh 


. 


1.2 


.5 


5.8 


.7 




147 calories 


cooked 


7.2 


13 


6 


81 


.6 


3 to 4 medium sized 


220 calories 


raw 


15.5 


16 


16 


68 


.5 


2 to 3 medium sized 


104 calories 



Apples 

Apricots 

Cherries 

Currants 

Grapes 

Lemons 

Oranges 

Peach 

Pear 

Pineapple. . . . 

Plums 

Raspberries. . 
Strawberries. 

Leeks 

Onions 

Tomatoes. . . . 



Compiled from tables in U. S. Bulletins, Sherman, and Rose. 



The average housewife is so apt to be at sea in regard to the difference in "acid foods," or foods 
that contain acid, and the "acid forming foods," or the ones that produce acid in the blood. As a 
matter of fact the acid foods as most fruits — grapes, oranges, peaches, apples, etc. — produce the basic 
substance in the blood where the starches and the meat foods produce the acid substances in the blood, 
even though they do not contain any acid in their chemical combination. — K. B. 

Dr. Alfred Wallace of England knew the joys of the simple life. "He was a very unpretentious 
man. He worked in his garden, took long walks, wrote two hours every day without fail, read, studied 
and was interested in everything that relates to Nature, animate or inanimate." His diet wb.s the 
simplest. The last ten years of his life oranges were his chief food. In his ninety-fourth year he 
simply went to sleep. His great work links his name with such men as Charles Darwin, Thomas 
Huxley, John Tyndall and Herbert Spencer. Dr. Wallace's life was proof of his theory,"That the gen- 
eral law of all living creatures is that the life should cover five times the length of time it takes to 
reach maturity. If man reaches his full maturity at twenty, what is now considered old age should be 
his prime, and decline should occur after the hundredth year had been reached. 

"Lives of great men all remind us 
We can make our lives sublime." 

— Longfellow. 



28 



Concentrated sunshine, purest of distilled waters. Nature's sweets! Fruits best of all, supply the 
universal craving for sweets. The time has passed when fruits were regarded as an article of luxury 
rather than a sta'ple food. Rich, ripe, raw fruits are essential to a perfect dietary. They contain the 
richest, purest sweets of the most reliable brand. When man takes these distilled waters, sugars, acids 
and mineral salts as Nature prepares them his blood will keep its normal tone. The mineral salts in 
the apple are iron, lime, phosphorus and magnesia, etc. These salts in this form are easily assimilated 
and aid greatly in maintaining the body in a perfect condition. Apples blend perfectly with one of the 
meat foods or one of the fats, non-starchy vegetables and salad vegetables. They are man's most uni- 
versal relish and a child's delight. A basket of apples on the table in the winter months adds as much 
beauty and fragrance to the room as does a vase of flowers in summer. The apple pleases every sense, 
touch, taste, sight and smell, and its fall pleases the ear. Its rare keeping qualities make it possible 
for people in the most remote parts of the world to enjoy its delicious flavor and refreshing nourish- 
ment. John Burroughs tells us "the full-juiced apple waxing over mellow is the concentrated shafts of 
Northern sunshine; it is the natural antidote of most of the ills the flesh is heir to, full of vegetable 
acids and aromatics. Its sugar and mucilage make it highly nutritious. The apple is the commonest 
and yet the most varied and beautiful of fruits — temperate, chaste, bracing, sub-acid, active, best friend 
of man. To absorb and transmute its quahty one would be cheerful, contented, equitable, sweet-blooded 
long-lived, shedding warmth and sunshine and contentment all round." 

Apricots, berries, cherries, peaches, pears, plums, all should hold a large place in our diet. 

As the apple bears to us "concentrated shafts of Northern sunshine," so the orange — nuggets of pure 
gold — gives the sweetest nectar of our Southern clime. The citrus fruits are the result of sunshine, 
water, love, and labor applied to the richest of soils. They carry cheer and health with them wherever 
they go. They may be used by sick and well alike if taken in the proper combinations. Oranges, like 
apples, combine perfectly with one of the Meat Foods, or one of the Fats accompanied by Non-Starchy 
and Salad Vegetables. The acids of the citrus fruits are most powerful and often cause much trouble — 
pain and sickness — when promiscuously mixed with all foodstuffs. Nature has her fixed laws and he 
who violates these, her just dictates, must needs suffer. An orange and a glass of luke-warm milk is a 
breakfast or lunch fit for a king. These contain protein, fats, sugars, solvent carbohydrates, mineral 
salts, and the purest of distilled water are found in the orange. Then shall we add oranges or apples 
and two glasses of milk if we wish to increase the fare. TTiis is sufficient food for those performing the 
most strenuous labor. A PERFECT MEAL — easily prepared, cheapest on the bill of fare. 

Within these golden orbs Nature has arranged with the most wonderful mathematical accuracy the 
refreshing coolness of the mountain breeze, the moisture from the brimy deep, and the mystic heat and 
energy of the desert, and has hermetically sealed all in a pneumatic tire covering, that her children in 
the uttermost parts of the earth may take of this water of life freely. Most ripe fruits are perfect in 
their natural state for complete digestion — perfect assimilation. The orange has the rarest of food 
values. Our leading dietitians tell us the sugar of the orange, like its acid, has the advantage that it is 
prepared for immediate assimilation and requires no digestion. That it is to the sugar which it contains 
that the orange owes its chief value as a source of nutriment: in addition to the sugars, it contains 
nearly one per cent protein. The combined value of its food contituents amounts to 240 calories or food 
units per pound. These values are best appreciated when compared with similar foodstuffs. Thus: 

A pint of orange juice equals 240 food units. 

A pint of buttermilk equals 176 food units, 64 units less than orange juice. 

A pint of oysters equals 176 food units, 64 units less than orange juice. 

Three-fourths pint of whole milk equals one pint of orange juice. 

Thus we see while the orange is always a grateful addition to any bill of fare, it also has high nour- 
ishing qualities to recommend it. The orange juice supplies the finest of pure distilled water, absolutely 
free from germs or foreign matter of any kind. As a quencher of thirst oranges have no equal. It is 
much safer to quench one's thirst by eating an orange than to take your chances at the soda fountain, 
which is most certainly unsanitary. No finger but your own touches the pulp of the orange, but the 
glass or spoon and dish from which you receive your serving has doubtless ministered to fifty or a hun- 
dred before your lips touch it. 

The ordinary diet chiefiy made up of meat, bread, and potatoes is a fare decidedly deficient in the 
mineral salts or acids. In such a case one meal a day of orange juice (an apple just as good) and some 
form of milk food — whole milk, skimmed, clabber, buttermilk, cheese or cottage cheese — should supply 
this deficiency. REMEMBER THE COMBINATIONS. Those who have had to forego the wonderful 
pleasures of fruits may know its value if used in this manner. 

Authorities tell us that the medicinal uses of this mavrelous fruit is little appreciated by the public 
in general and little used by medical men. As a food in fever cases, they say, nothing could be 
more perfectly suited to the requirements of the patient's condition. The fever patient needs water to 
carry off poisons which are burning him up and against which his cells and organs are struggling. 
Orange juice supplies the finest sort of pure distilled water. The grateful acids furnish aid in satisfying 
thirst and the agreeable fiavor makes it possible for the patient to swallow the amount needed. The 
intense toxemia from which the fever patient suffers coats his tongue and destroys his thirst for 
water as well as his desire for food. The agreeable flavor of orange juice aids greatly in overcoming 
this obstacle. Another special and valuable property of orange juice is the small amount of protein or 
albuminous matter which it contains. Fever patients have little gastric juice and very small digestive 
power, and so need to take food which is ready for absorption and immediate use. Foods poor in albu- 
men are also needful in fevers because they do not leave residues to undergo putrefaction in the 
colon, as do meat, eggs and numerous other foods. Orange juice contains less than one per cent of 
albumen, so that a patient may take a quart of the juice without getting an excess of material 
which may prove a source of great injury. Orange juice is almost indispensable to those most unfortunate 
and suffering of mortals — the bottle-fed babies. Every infant fed from a nursing bottle, babies and older 
children who are not doing well should receive daily not less than four onces of orange juice to supply 
necessary vital properties they do not get In their artificial food. Immediate results in renewed growth 
and health can be seen. 

Lemons, limes and grapefruit share with the orange in many of its good points. A tea made of the 
entire grapefruit — a cupful taken throughout the day, one cupful every half hour — is Nature's best remedy 
for a cold. Two or three times during the dav hold a piece of rock candy in the mouth, taking special 
care to discard all secretions that collect in the mouth. It is surprising what this simple remedy will do. 
A leading physician tells us that "^ cold is caught at the table." REMEMBER, no food should be taken 
during this day of fasting for a cold. 



29 



"Can you wake as wake the birds? 

In their joy and singing share? 
Stretch your limbs as do the herds, 

And drink as deep the morning air? 
Quick as larks on upward wing, 

Can you shun the demon's wiles, 
Promptly as the robins sing, 

Can you change all frowns to smiles? 
Can you spurn fear's coward whine, 

Meet each day with joyous song? 
Then will angels guard your shrine, 

Joys be deep and life be long." 

With the first breath of consciousness, accept the new day with a thought of joy, courage, 
and love towards all mankind. Express a positive thanksgiving for life, — a new opportunity to 
meet the day's duties, a new occasion to enjoy your friends, and a new privilege to inspire some 
less favored brother with higher aspirations. The hour of awakening is supreme. Spend a 
few moments of this time in right thoughts. No matter how dull or weary you feel, when you 
first awake look on the sunny side and laugh. It is easy to look at the light, easy to breathe, 
easy to stretch, easy to remember something joyous, easy to smile and easy to laugh. Spend 
a few moments in exercise, scientifically directed, yet as simple as those taken by the animals. 
Study Nature's simple rules. Nature is always rhythmical. An exercise must obey this 
universal law of Nature. Rhythm means activity and passivity in alternate proportion. The 
active doing of an exercise should determine the amount of the reaction. Let the exercise 
be the expression of thinking the thing you are doing, feeling the renewed life, and willing 
the act to be performed in perfection. Take all exercises vigorously and definitely. The 
reactions or rests should be equal and as decided as the active movements. Any exercise 
taken may become progressive, 

First — By gradually increasing the vigor of the movement. 

Second — The exercise may be performed slowly and more vigorously. 

Third — By repeating the exercise a greater number of times. 

Fourth — By the addition of a greater number and variety of exercises. 

..I— PRIMARY EXPANSION AND EXTENSION* 

On awakening take a courageous, joyous attitude of mind. Chuckling deeply, actively 
expand the whole body and take a deep breath. Place the hand at the waist line, the inhaled 
breath should raise that hand one and a half or two inches. Diaphramic breathing is Nature's 
way — watch the little folks, they have the secret. Co-ordinate harmoniously as many parts 
as can be brought into sympathetic activity. Stretch the arms upward and the feet downward 
as far as possible. Repeat at least ten times. Count six specific, successive steps — 

One, expansion of the chest. 

Two, deep breathing. 

Three, laughter. 

Four, stretch. 

Five, gradual relaxation. 

Six. complete release or rest. In this short rest period the blood rushes into all parts of 
the body that have been brought into action, and new life is felt. The stretch should be in 
the nature of an indulgence, an instinctive longing upon first awakening — a longing in common 
with all animals. It should be enjoyable, and a help to sustain the laughter. 

II— FREEDOM OF THE VITAL ORGANS 

Arise, drink two or three glasses of water, cold best. Lie on the floor, place both hands 
flat on the abdomen, keep the body extended and expanded, breathing full and free. Manipu- 
late in a circular movement, also backward and forward, all the vital organs. The diaphragm 
and respiratory muscles should aid in all these movements. Exercise as before each side of 
the body alternately, first left arm and leg, feel new life in tips of fingers and toes, counting 
as in exercise one. Then stretch the right side in the same manner, ten times at least. All 
exercises should be accompanied with deep, full, diaphragmic breathing. (In the exercises 
before retiring, the relaxation should be longer and quieting.) Now with both arms and feet 
extended, take a full breath and spring to your feet at one bound. The harder the day's work, 
the more essential are some simple exercises. Then should follow a quick wash — face, hands, 
arm-pits, all parts of the body where secretions are given off, soles of the feet, and a cold 
splash for the entire body — (the sponge or shower bath good if conditions permit) — and a brisk 
rub with a coarse towel. Slap face, neck and entire body with quick alternate movements, 
leaving the skin in a healthy glow. (A few drops of perfume in the water give a sense of 
superiority one will not lose throughout the entire da v.) Cocoanut butter or olive oil the best food 
for skin and tissues. Use only what will be entirely absorbed by the skin. All this need not 
take much time. One should take these simple exercises and be dressed within a half hour. 
Think, feel and will each movement. 

The faithful following of a few simple exercises each morning and evening changes the 
entire outlook on life. The ordinary Good Morning, "often as secular as a snore" will soon 
become a greeting filled with living affection. In countless little acts of kindness and help- 
fulness will that "automatic greeting of the breakfast table" find expression. Our vital and 
physical energies, our playfulness, our love, our store of gratitude for all past gifts have received 
new life: and all that is calling toward the future comes rushing forth with a new ring in 
the "time-mellowed greeting." Our imprisoned personality has been set free. Each new day 
is a- new beginning. Now we can smile and enjoy the best around us; think and realize some- 
thing in the direction of our ideals, even in our everyday work and play: see beauty in Nature, 
the arts and our fellowmen: express the best in us, and awaken others to find the same joy: 
serve by a kind look, word and deed; and share in the great movements for the betterment 
of humanity.** 

*Adapted from "Smile and Add Years to Your Life." S. S. Curry, Boston, Mass. $1.50. 
$1.50. 

**.AdaDtted from "What Men Live Bv." Richard C. Cabot, Houghton, Miflftn Co., New York 
City. $1.50. 



30 



Let us "go back to simple life. Be contented with simple food, simple pleasures, simple 
clothes. Pray hard, work hard, play hard. Work, eat, recreate and sleep. Do it all courageously." 
Simplicity is a mark of greatness. Nature's laws are simple, yet most wonderful in magnitude 
and power. All men are created alike. Each individual is provided with a like digestive 
system — openings, cavities, tubes — and each of these parts supplied with a powerful digestive 
solvent for a definite purpose, under fixed conditions. Each human body contains sixteen 
essential elements. The fertile soil contains these same elements. The seeds, under the 
influence of sunlight and moisture, in a most mysterious way, extract from the soil inorganic 
oxygen, carbon, hydrogen, nitrogen, calcium, phosphorus, sulphur, sodium, chlorine, fluorine, 
potassium, iron, magnesium, silicon, manganese and iodine. Then by a method past finding 
out Nature supplies these elements now organic in form, and lavishly bestows upon her 
children in perfectly-balanced, hermetically- sealed packages — the grains, vegetables and fruits. 
These together with the dairy and poultry products contain all the foodstuffs necessary for the 
upkeep of life's vital energies. The plants — man's great storehouse — are Nature's food indus- 
tries, apothecary shops and distilleries. Our country is favored with climatic conditions 
suitable for growing plants of almost every variety. WHOSOEVER WILL, may know the 
wonders of food and its production; may solve the problem of its distribution; may become 
acquainted with food classes, their groups and the use each plays in the body's economy. The 
mind and will of each individual homemaker must play an importa-nt part in the selecting and 
combining, preparing and proportioning of the food for her own particular group. Upon this 
the final success of life is determined. 

If "An Adequate Diet" be the standard, wealth and poverty are equal . On the Atlantic 
seaboard dwells a family — father, mother, three sons and two daughters. The home is palatial 
in every appointment. It is surrounded by gardens, orchards, fertile fields, hundreds of acres. 
The entire estate a veritable park. Could we visit that home today, the fare would be the 
simplest. 

Breakfast — One pint of milk and fruit in season from dairy and garden. Or, whole 

oatmeal muffins, honey and a simple lettuce salad; drink, hot water. 
Luncheon — ^Vegetable salad, diced carrots and peas on lettuce, fruit from garden; or, 

fruit and buttermilk from garden and dairy; drink, cold water. 
Dinner — Clear soup from vegetables, fowl from their own yards, baked or broiled; 
vegetables, carrots and asparagus, salad, lettuce, cucumbers and tomatoes, all 
from garden; fruit in season; drink, hot water. Or, baked potatoes, corn on cob, 
beets and spinach, simple lettuce salad, olive or peanut oil; ice cream from home 
dairy; drink, hot water. 
The service, perfect to the smallest detail, one of the daughters assisting the mother, yet 
there be several servants about the house. The wealth of life's simple values emphasized 
throughout. 

On the Pacific Coast dwells a family — father, mother, three sons and two daughters. The 
home, the simplest cottage with only necessary furnishings, is surrounded by a well-kept 
yard and garden with Nature's choicest vegetables and fruits the year round. Let us visit 
this home: 

Breakfast — An orange and one pint of milk apiece; or, whole cornmeal muffins, honey 

from their own hive, and simple salad from garden; drink, hot water. 
Dinner — Baked fish, or rabbit from the yard, baked or broiled; spinach and baked 
eggplant, salad, lettuce, cucumbers and tomatoes from garden, raw fruit from 
garden or trees; drink, hot water. Or, baked potatoes, corn on cob, carrots and 
spinach; salad, simple, oil dressing, no acid. All from garden. Ice cream. Drink hot 
water. 
Supper — Salad, cold vegetables, hard boiled egg, lettuce, fruit from garden; or, whole 

oatmeal muffins, butter and lettuce salad; drink, water. 
Fresh flowers at every meal, wonderful effects wrought by the feminine hand. The 
daughters assist, week about, in preparing and serving the meals. The greater values of 
Nature's wonderful gifts are emphasized throughout. These ten children, citizens in the rnould- 
ing, are all most human. They know nothing of eye glasses, adenoids, tonsillitis, dentists' 
chairs or wrist watches. Fun, frolic and high-ranking at school are their specialties. In each 
pantry we find whole grain foods provided by the bushel and ground in the hand-grist mill as 
needed. Each family possesses a home-grown garden, chickens, rabbits and fruit. In each 
instance, the mother sees her task to be the rearing of worthy and useful citizens; her duty 
to supply those foods which give health and vigor; her opportunity to guide the lives entrusted 
to her keeping to discriminate between values — true and false — and create a love for the 
simple life. 



r 



31 



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